WOD 03022016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

CFUJ Fitness

3

5

CFUJ Performance

*1 (quality of work)

2

3

4

*if you’re doing two sessions (*) then add skill work with session 1

1: Metcon (Time)

For Time:

10 Muscle ups

200m Row

8 Muscle ups

400m Row

6 Muscle ups

600m Row

4 Muscle ups

800m Row

2 Muscle ups

1000m Row

2: Clean and Jerk (1-1-1-1-1-1-1-1-1-1-1-1)

. Clean and Jerk

EMOMx 12:

Min 1,2,3: 1 rep at 75%

Min 4,5,6: 1 rep at 80%

Min 7,8,9: 1 rep at 85%

Min 10,11,12: 1 rep at 85%

3: Back Squat (10-8-6-4-2)

Back Squat 10-8-6-4-2

4: Metcon (Time)

For time:

5 Rounds

1 Legless Rope Climb

20 Wall Balls 20/14lbs

1 Legless Rope Climb

45 Double Unders

5: Metcon (AMRAP – Reps)

AMRAP 10:

10 Toes to Bar

20 Wall Balls 20/14lbs

50 Double Unders

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