WOD 03042016

CrossFit Urban Jungle – CrossFit

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Met-Con

1: Metcon (5 Rounds for reps)

5 Rds of:

:40 of max rep Push Jerks, 135/95

:20 rest

:40 of max rep Burpee Box Jumps, 24/20

:20 rest

:40 of max rep Kettle Bell Swings 53/35lbs

:20 rest

:40 of max Cal Row for calories

*rest 90 seconds

5 Rds of:

:40 of max rep Push Jerks, 135/95

:20 rest

:40 of max rep Burpee Box Jumps, 24.20

:20 rest

:40 of max rep Deadlifts, 225/155

:20 rest

:40 of max rep Wall Balls

:20 rest

Accessory Work

2: Metcon (No Measure)

Pick a movement that needs work and focus on it for 10-20 minutes

HS Walk

Strict or Deficit HSPU

Pistols

Ring Muscle ups

Ring Dips

Bar Muscle ups

Rope Climbs

Legless Rope Climbs

GHDSU

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