WOD 849

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 12

View Public Whiteboard

Warm-up

Olympic Lift

2: Power Clean (4-4-4-4-4)

EOMOM for 10 minutes (5 rounds)

4 Touch and go power clean

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

Met-Con

3: Metcon (Time)

Rx

For time:

12 Chest to bar Pull-Ups

12 Clean and jerk 155/105lbs

9 Chest to bar Pull-Ups

9 Clean and jerk 155/105lbs

6 Chest to bar Pull-Ups

6 Clean and jerk 155/105lbs

3 Chest to bar Pull-Ups

3 Clean and jerk 155/105lbs

Rx Plus

For time:

4 Legless rope climbs

12 Clean and jerk 155/105lbs

3 Legless rope climbs

9 Clean and jerk 155/105lbs

2 Legless rope climbs

6 Clean and jerk 155/105lbs

1 Legless rope climbs

3 Clean and jerk 155/105lbs

Interval

4: Metcon (5 Rounds for time)

5 Rounds

15 Sumo DLHP 75/55lbs

15 CTB pull-ups

15 Box jump-overs 24/20″

*Rest 1 minute

Mental Work

5: Metcon (AMRAP – Rounds)

Row 500m in 1:50/2:10 or less

Rest 1 minute

Row 500m in 1:48/2:08 or less

Rest 1 minute

Continue to take 2 seconds off per round until failure

Gymnastics

6: Metcon (AMRAP – Rounds)

AMRAP 15 minutes – Alternating full rounds with a partner

10 KB swings 70/53lbs

10 HSPU

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