WOD 844

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 7

View Public Whiteboard

Warm-up

Olympic Lift

2: Power Snatch

EOMOM for 10 minutes (5 rounds)

4 Touch and go power snatch

Start in the neighborhood of 75% of your power snatch max and work up if you can.

Met-Con

3: Metcon (Time)

Rx

3 Rounds

15 Power snatch 115/75lbs

15 Toes to Bar

15 Sumo DLHP 115/75lbs

15 Box jumps 24/20″

Rx plus

3 Rounds

15 Power snatch 115/75lbs

15 Calorie row

15 Sumo DLHP 115/75lbs

15 Box jumps 24/20″

Interval

4: Metcon (3 Rounds for reps)

AMRAP 3 minutes x3

5 Deadlift 315/225lbs

10 CTB pull-ups

15 Burpees to 6″ target

*Rest 2 minutes between AMRAPs. Start over each AMRAP.

Mental Work

5: Metcon (3 Rounds for time)

3 Rounds

Row 1k

Rest 1:1

Gymnastics

6: Metcon (No Measure)

EMOM 16 minutes

Even: Partner 1 – 25 Wallballs 20/14lbs Partner 2 – 12 Toes to bar

Odd: Partner 1 – 12 Toes to bar Partner 2 – 25 Wallballs 20/14lbs

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