WOD 858

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 21

View Public Whiteboard

Warm-up

3 SLOW Rounds

20 Push-ups

20 Abmat sit-ups

Met-Con

2: Metcon (AMRAP – Reps)

AMRAP 8 minutes – Climb the ladder

1 Burpee to 6″ target

1 Hang power snatch 115/75lbs

2 Burpee to 6″ target

2 Hang power snatch 115/75lbs

3 Burpee to 6″ target

3 Hang power snatch 115/75lbs

And so on…

3Rx+: Metcon (5 Rounds for distance)

AMRAP 2 minutes x5

15 Thrusters 95/65lbs

Max distance HS walk in remaining time

*Rest 1 minute

Rx – Max plank in remaining time – note first attempt

3Rx: Metcon (5 Rounds for time)

AMRAP 2 minutes x5

15 Thrusters 95/65lbs

Max distance HS walk in remaining time

*Rest 1 minute

Rx – Max plank in remaining time – note first attempt

4: Metcon (AMRAP – Reps)

With a 15 minute running clock, working two minutes, then resting one minute:

Climb the ladder

3 Wallballs 20/14lbs

3 Calorie row

6 Wallballs 20/14lbs

6 Calorie row

9 Wallballs 20/14lbs

9 Calorie row

And so on…

Continue where you left off after each rest period

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