CrossFit Urban Jungle – CrossFit
Cycle 4 Day 12
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
