WOD 863

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 26
Barbara!

View Public Whiteboard

Primer

Prmr: Metcon (AMRAP – Reps)

AMRAP 3 minutes

5 Bar facing burpees

5 Deadlift 135/95lbs

*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

2: Metcon (Time)

15-12-9-6-3

Sumo DLHP 135/95lbs

Thrusters 135/95lbs

Muscle-ups

Rx – Chest to Bar Pull-ups

Interval

Barb: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
40 Minute cap

*push each set

Mental Work

3: Metcon (3 Rounds for time)

3 Rounds

15 Assault Bike calories

15 Box jumps 24/20″

10 Assault Bike calories

10 Box jumps 24/20″

5 Assault Bike calories

5 Box jumps 24/20″

Rest 2 minutes

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s