WOD 02232016

CrossFit Urban Jungle – CrossFit

Intensity over volume! Everything on the mat after each piece!

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CFUJ Training Itinerary

CFUJ Daily WOD

#3

*rest 10 minutes

#2a

CFUJ Competitors

Session One

#1

Session 2

#2

*rest 15 minutes

#3

*rest 10 minutes

4a

4b

4c

1: Metcon (9 Rounds for distance)

Run

9 rounds of:

2:15 of Running

:30 seconds of Walking

Goal is to complete the exact same distance on each 2 minute interval.

2: Metcon (Time)

5 RFT:

5-4-3-2-1 Legless Rope Climbs

15-12-9-6-3 Thrusters, 135/95

2a: Metcon (AMRAP – Reps)

EMOMx10:

Odd: 10 TTB

Even: 10 Thrusters, 95/65
each round completed within the minute is considered 10 reps

3: Metcon (Time)

3 RFT:

Row 500m

12 Burpees

21 Box Jumps, 24/20

4a: Bench Press (3-3-3-3-3-3-3-3)

4b: Bent Over Row (10-10-10)

4c: Barbell Walking Lunge (10-10)

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