WOD 854

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 17

View Public Whiteboard

Warm-up

Strength

2: Power Snatch (5-5-5-5-5)

EMOM 5 minutes

5 Touch and go power snatch

Start in the neighborhood of 70% of your power snatch max and work up if you can.

Met-Con

3: Metcon (AMRAP – Reps)

AMRAP 10 minutes

30 Power cleans 185/125lbs

30 Bar facing burpees

120 Double-unders

Interval

4: Metcon (Time)

Rx

3 Rounds

25 Thrusters 75/55lbs

15 Chest to bar pull-ups

*Rest 90 seconds

Rx Plus

3 Rounds

30 Thrusters 75/55lbs

10 Muscle-ups

*5 Muscle up double dip

*Rest 90 seconds

Accessory Work

Skill and core work

Mental Work

5: Metcon (7 Rounds for time)

40 Calorie row

Rest 1:1

35 Calorie row

Rest 1:1

30 Calorie row

Rest 1:1

25 Calorie row

Rest 1:1

20 Calorie row

Rest 1:1

15 Calorie row

Rest 1:1

10 Calorie row

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