WOD 03162016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

1: 1 P. Snatch, 2 Overhead Squats, 3 P. Clean, 4 Front Squats

1 Power Snatch

2 Overhead Squats

3 Power Cleans

4 Front Squats
4 sets working to heavy as possible

1a: 1 Clean, 1 Thruster, 1 Back Squat, 1 Overhead Squat

1 Clean

1 Thruster

1 Back Squat

1 Overhead Squat
work to as heavy as possible

2: Metcon (Time)

Rx Plus

3 Rounds for time of:

400m Run

21 Kipping HSPU

3: Metcon (AMRAP – Reps)

With a running Clock:

Mins 1 & 2:

400m Run + AMRAP OHS, 95/65

**Min 3: Rest

Mins 4 & 5: 30/20 Calorie Row + AMRAP Wall Balls, 20/14

**Min 6: Rest

Mins 7 & 8: 400m Run + AMRAP Push Ups

**Mins 9: Rest

Mins 10 & 11: 30/20Calorie Row +

AMRAP OHS, 95/65

**Min 12: Rest

Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14

**Min 15: Rest

Mins 16 & 17: 3020/ Calorie Row + AMRAP Push Ups

Score is total reps

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