WOD 02192016

CrossFit Urban Jungle – CrossFit

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Warm-up

Olympic Lift

2: Snatch (3-3-2-2-2)

Open Athletes

2x3reps

3x2reps

working to heavy as possible

2a: Snatch

1. Snatch

A. 5RM TnG Squat Snatch

B. 2×3 TnG Squat Snatch

C. 3×2 TnG Squat Snatch

Met-Con

3: Metcon (Time)

Rx

3 Rds:

10 Pull-ups

10 Front Squats, 135/955

10 Burpees

Directly into…

21-15-9:

KB Swings 53/35lbs

Burpees

Rx Plus

3 Rds:

10 C2B Pull-ups

10 Front Squats, 165/115

10 Burpees

Directly into…

21-15-9:

KB Swings 70/53lbs

Burpees

Gymnastics

4: Metcon (Time)

For Time:

10 sets of 2 unbroken muscle ups

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