WOD 02232016

CrossFit Urban Jungle – CrossFit

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

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CFUJ Training Itinerary



*rest 10 minutes


CFUJ Competitors

Session One


Session 2


*rest 15 minutes


*rest 10 minutes




1: Metcon (9 Rounds for distance)


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)


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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