WOD 840

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 3

View Public Whiteboard

Warm-up

Strength

2: Front Squat (6-6-6-6-6)

EOMOM for 10 minutes (5 rounds)

6 Front Squats

Start around 60-65% and work up if can continue to hit clean reps.

Primer

prmr: Metcon (AMRAP – Reps)

AMRAP 5 minutes

40 Double-unders

10 OHS 75/55lbs

Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.

Met-Con

4: Squat Clean Elizabeth (Time)

For Time:

21-15-9

Squat Clean 135/95lbs

Ring Dips

Interval

5: Metcon (Time)

For time:

100 Calorie row

Rest 1 minute

80 KB swings 53/35lbs

Rest 1 minute

60 CTB pull-ups

Mental Work

6: Metcon (3 Rounds for reps)

3 Rounds

Run 200m

21 Lateral bar burpees

Run 200m

Rest 2 minutes

Gymnastics

7: Metcon (Time)

With a partner, switching anytime:

5 Rounds

30 Toes to bar

120 Double-unders

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