WOD 843 MetCon Monday

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 6

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Primer

1: Metcon (Time)

6 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

Met-Con

2: Metcon (AMRAP – Reps)

AMRAP 10 Minutes – Climb the ladder

1 Power clean 135/95lbs

1 Push jerk 135/95lbs

1 Pull-up

2 Power clean 135/95lbs

2 Push jerk 135/95lbs

2 Pull-up

3 Power clean 135/95lbs

3 Push jerk 135/95lbs

3 Pull-up

And so on…

Rx Plus

AMRAP 10 Minutes – Climb the ladder

1 Power clean 155/105lbs

1 Push jerk 155/105lbs

1 Muscle-up

2 Power clean 155/105lbs

2 Push jerk 155/105lbs

2 Muscle-up

3 Power clean 155/105lbs

3 Push jerk 155/105lbs

3 Muscle-up

And so on…

Interval

3: Metcon (3 Rounds for time)

Rx

3 Rounds

7 Front squat 185/115lbs

21 Bar facing burpees

7 Front squat 185/115lbs

Rest 90 seconds

Rx Plus

3 Rounds

7 Front squat 225/155lbs

21 Bar facing burpees

7 Front squat 225/155lbs

Rest 90 seconds

Mental Work

4: Metcon (3 Rounds for time)

3 Rounds

30 Box jumps 24/20″

30 Assault Bike calories

Rest 90 seconds

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