WOD 03122016

CrossFit Urban Jungle – CrossFit

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8-10am Open Gym

1: Metcon (6 Rounds for time)

SESSION 1

2000m, 2 min rest

400m, 4 min rest

1200m, 2 min rest

400m, 4 min rest

800m, 2 min rest

400m

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

Every :30 for 4 minutes complete 2-TnG Clean and Jerks

3: Metcon (Time)

For time (24 minute cap)

50 Calorie Row

50 Box Jump Overs, 24/20

50 Deads, 185/125

50 Wall Balls, 20/14

50 Ring Dips

50 Wall Balls, 20/14

50 Deads, 185/125

50 Box Jump Overs, 24/20

50 Calorie Row

10am Community WOD

10am: Metcon (Time)

For time (40 minute cap) *teams of 3

120 Calorie Row

120 Box Jump Overs, 24/20

120 Deads, 185/125

120 Wall Balls, 20/14

120 Push Ups

120 Wall Balls, 185/125

120 Deads, 185/125

120 Box Jump Overs, 24/20

120 Calorie Row

*1 partner is working

**1 is holding a plank,

**1 is resting

***all partners can work as rest as need as long as no partners are doing the same thing

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