WOD 860

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 23
Warm up
Strength
Interval

Comp Training
Warm up
Strength
Met-Con
*rest 15-20 minutes
Interval
*Rest 10 minute
Gymnastics work

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Warm-up

Strength

2: Front Squat (6-6-6-6-6)

EOMOM for 10 minutes (5 rounds)

6 Front Squats

Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 3.

Primer

3 Rounds

5 Hang squat snatch 95/65lbs

10 Assault Bike calories

15 Pull-ups

*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

Met-Con

3: Metcon (AMRAP – Reps)

AMRAP 20 minutes

20 Calorie row

15 Alternating pistols

10 Toes to bar

Interval

4: Metcon (3 Rounds for time)

Rx

3 Rounds

40 Wallballs 20/14lbs

20 OH walking lunge steps 55/35lbs

30 Push Ups

*Rest 2 minutes

Rx Plus

3 Rounds

40 Wallballs 20/14lbs

20 OH walking lunge steps 135/95lbs

10 Muscle-ups

*Rest 2 minutes

Mental Work

5: Metcon (2 Rounds for time)

2 Rounds

Run 1 mile

Rest 5-10 minutes

Gymnastics

6: Metcon (AMRAP – Reps)

AMRAP 10 minutes – one person working at a time

Unbroken sets of 7 HSPU

All sets must be 7 reps. You do not have to alternate if one athlete needs an extra break and the other athlete can hit back to back sets.

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