WOD 863

CrossFit Urban Jungle – CrossFit

Cycle 4 Day 26

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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.


2: Metcon (Time)


Sumo DLHP 135/95lbs

Thrusters 135/95lbs


Rx – Chest to Bar Pull-ups


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

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