CrossFit Urban Jungle – CrossFit
CrossFit Open
16.4: CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
SCALED
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
16.4M: CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
SCALED MASTERS
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses
Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
16.4T: CrossFit Games Open 16.4 Teens (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
CFUJ Training Itinerary
1: Metcon (Time)
5 Rounds
200m Run
8 Pull Ups
8 Burpee Box Jumps
1 and 2 are combined wods
2: Hang Snatch
1×2 Hang Squat Snatch
*heaviest within 6 minutes of metcon 1
2: Back Squat (3-3-3)
3×3 Back Squats
3: Weighted Step-ups (8-8-8-8)
4×8 Front Rack Step ups (complete all 8 reps on one leg before switching)
1a: Metcon (Time)
9-15-21 reps for time of:
Row for calories
Power Snatches, 115/80
1a and 2a are combined wods
2a: Hang Clean (2)
heaviest within 6 minutes after metcon 1a
3a: Front Squat (3-3-3)
3×3 Front Squats
4a: Bent Over Row (8-8-8-8)
4×8 Bent Over Barbell Row
