WOD 03222015

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

CFUJ Fitness

Warm up and Muscle up Practice

2

CFUJ Performance

Session 1: 1

Session 2 : 2 (go H.A.M.)

1: Metcon (Time)

1. Run

A. 5 x 1:30 on, :30 off

rest 3 minutes

B. 5 x 1:30 on, :30 off

1a: Metcon (Time)

Rx Plus

Run 1 Mile

or

Rx

Row 2000m

2: Metcon (3 Rounds for time)

1. Conditioning

3 RFT:

10 Thrusters, 115/80

5 Muscle ups

2. Conditioning

3 RFT:

12 OHS, 115/80

12 Box Jumps, 24/20

3. Conditioning

3 RFT:

15 Jerks, 115/80

15 C2B
45 Minute Running Clock – 15 minute cap per wod

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