WOD 827

Announcements

CFUJ will be closed for Open Gym this Thursday 12/17/2015.

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 28
Warm up
Strength
Met-con

View Public Whiteboard

Warm-up

2 Rounds

30 sec intervals

Jumping Jacks

Forward Jacks

Mountain Climbers

Push Up Hold

Buffalo Hunter

Hollow Hold

Superman

*rest 30

Strength

2: Push Jerk (5-5-5-5-5)

Push Jerk 5×5 @70-85% – Touch and go (No re-rack)

Start at 70%, if it feels good you can work up. If it’s challenging stay there.

Met-Con

3: Metcon (AMRAP – Reps)

Rx

AMRAP 12 minutes

12 HSPU

15 Front squat 95/55lbs

12 HSPU

15 Front squat 115/75lbs

12 HSPU

15 Front squat 135/95lbs

12 HSPU

15 Front squat 155/115lbs

Max Toes to Bar in remaining time (50 rep max)

Rx Plus

AMRAP 15 minutes

15 HSPU

15 Front squat 135/95lbs

15 HSPU

15 Front squat 165/115lbs

15 HSPU

15 Front squat 185/125lbs

15 HSPU

15 Front squat 205/135lbs

Max double-unders in remaining time

Accessory Work

4: Metcon (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Unbroken sets of toes to bar

Must be unbroken, must be broken up into all 19 sets separately. Rest as needed to complete.

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