WOD 830

CrossFit Urban Jungle – CrossFit

Cycle 3 Re-Test Week Day 1

View Public Whiteboard

Warm-up

2: MisFit Clean Complex

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
15 minutes to work on technique or find 1RM

*compare to 795

Met-Con

3: Metcon (AMRAP – Reps)

10 minutes to get as far as possible.

50 KBS 53# | 35#

40 Toes to Bar

30 Thrusters 95# | 65#

20 Box Jumps 30″ | 24″

Max Burpees in remaining time

*if you do not finish workout, mark time with the lift you last completed.

*compare to 796 (11/3/2015)

Accessory Work

4: Metcon (AMRAP – Reps)

AMRAP 7 minutes

Max unbroken sets of 7 kipping HSPU
*compare to 796

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