WOD 837

CrossFit Urban Jungle – CrossFit

Cycle 4 Test Week Day 5
Finish all work

10am Community
2 Lap Time Trial warm up
10:15 WOD #3
10:35 WOD #4

View Public Whiteboard


Weakness warm-up:

Run 1 mile

The weakness warm-up is a staple of in season training with MisFit Athletics. Go at a nice comfortable pace for 1200m and if you feel great, bring it home. If you feel like you’re going to die, keep cruising.

*run the Molly Ln loop. Los Rios to Molly Ln, turns into Amy lane back to Los Rios and back to the gym.

Olympic Lift

2: Snatch (3)

Find your 3RM touch and go squat snatch


3: Metcon (AMRAP – Reps)


AMRAP 5 minutes

Row 750/600m

Max pull ups in remaining time

Rx Plus

AMRAP 4 minutes

Row 750/600m

Max muscle-ups in remaining time

Mental Work

4: Metcon (AMRAP – Reps)

Death by burpees to 6″ target
Minute 1 – 1 Burpee

Minute 2 – 2 Burpees

Minute 3 – 3 Burpees

*continue until you can’t finish within the minute

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