WOD 06212016

CrossFit Urban Jungle – CFUJ Fitness/Performance

Happy Birthday Coach Mike

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1: Metcon (Time)

Rx

3 RFT:

400m Run

12 Deads, 225/155

21 Box Jumps, 24/20

3 RFT:

400m Run

12 Deads, 275/185

21 Box Jumps, 24/20

Accessory Work

A. 3×30 Weighted Sit Ups

B. 3×30 65/45lbs Good Mornings

Complete A then B, that is 1 set. Repeat for a total of 3 sets.

3: Metcon (Time)

42-30-18 reps for time of:

GHDSU

Hip Extensions

Calorie Row

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