WOD 861

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 24
Warm up

View Public Whiteboard


1000k Row

25 empty bar thrusters

1: 2k Row (Time)

Max Effort 2k Row


2: Clean (5-5-5-5-5)

EMOM 5 minutes

5 Touch and go squat clean

Start in the neighborhood of 65-70% of your clean max and work up if you can. Improve on week 2 weights and/or movement efficiency.


3: Metcon (AMRAP – Reps)


AMRAP 7 minutes

5 Squat snatch 115/75lbs

10 HR Push Ups

Rx Plus

AMRAP 7 minutes

5 Squat snatch 135/95lbs



4: Metcon (3 Rounds for time)

5 Rounds

Row 500/400m

21 Back squat 135/95lbs

3 Legless rope climbs

*Rest 2 minutes


5: Metcon (Weight)

Work up to a heavy set of 5 Push Jerk from the floor.


30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.

All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.

Heavier and faster than week 1.


5×10 GHD Sit Ups

6: Metcon (Time)

Rx Plus

With a partner switching anytime:

20 Rounds

8 Unbroken CTB pull-ups

Categories WOD

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