WOD 828

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 29
Warm Up
Strength
Met-Con (4a)
Accessory work

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Warm-up

Strength

2: Back Squat

15 minutes to Find your new 5RM back squat

This is it, last chance to test it. Go big or go home.

Interval

3: Metcon (5 Rounds for time)

5 Rounds

50ft unbroken barbell zercher carry AHAP

15 Lateral bar burpees

50ft unbroken barbell zercher carry AHAP

*Rest 90 seconds

*Our sport asks for some weird movements from time to time. It’s important to test and comprehend them all.

Mental Work

4: Metcon (10 Rounds for time)

10 Rounds

Row 500/400m

Rest 1 minute

Met-Con

5a: Metcon (Time)

Rx

3 Rounds

10 Power snatch 95/65lbs

10 OHS 95/65lbs

10 Sumo DLHP 95/65lbs

10 Bar facing burpees

Rx Plus

3 Rounds

10 Power snatch 115/75lbs

10 OHS 115/75lbs

10 Sumo DLHP 115/75lbs

10 Bar facing burpees

Accessory Work

5b: Metcon (Time)

Rx

21-18-15-12-9

Pull-ups

Run 100m between sets

Rx Plus

21-18-15-12-9

CTB pull-ups

Run 100m between sets

Categories WOD

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