WOD 855

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 18

View Public Whiteboard

Warm-up

5 Rounds or 10 minutes

15 Calorie Row

10 Weighted Box step-ups

5 GHD Sit-ups

Strength

2: Front Squat (4-4-4-4-4)

EMOM for 5 minutes

4 Front Squats

Start around 70% and work up if can continue to hit clean reps. Keep improving in some way on these whether it’s technique, recovery time, added weight, etc. It’s only five minutes

Interval

3: Metcon (2 Rounds for time)

Rx

25-15-10

Deadlift 205/135lbs

50-30-20

Push Ups

*Rest 2 minutes

25-15-10

Wallball 20/14lbs

Sit ups

50-30-20

Rx Plus

25-15-10

Deadlift 225/155lbs

HSPU

*Rest 2 minutes

25-15-10

Wallball 30/20lbs

Ring dip

Accessory Work

tricep extension tabata

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