WOD 06242016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Metcon (Time)

21-15-9

Power Cleans, 135/95

Ring Dips

400m Run

2: Metcon (Time)

In groups of 3:

5 Rounds per partner

Row 20/15 Calories for time.

2a: Metcon (Time)

50-40-30-20-10 Calorie Row

:20 rest between efforts

3: Metcon (AMRAP – Reps)

Accumulate 1 min in a L sit on parallettes

4: 2016 Granite Games Qualifier 3 (AMRAP – Reps)

Rx

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (245/165lbs)

12 handstand push-ups

8 deadlifts (245/165lbs)

Teen

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (185/125lbs)

12 handstand push-ups

8 deadlifts (185/125lbs)

Masters 35-39

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (245/165lbs)

12 handstand push-ups

8 deadlifts (245/165lbs)

Masters 40-44

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (225/155lbs)

12 handstand push-ups

8 deadlifts (225/155lbs)

Masters 45-49

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (225/155lbs)

12 handstand push-ups

8 deadlifts (225/155lbs)

Masters 50-54

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (185/125lbs)

12 handstand push-ups

8 deadlifts (185/125lbs)

Masters 55+

(Men/Women)

12 minutes AMRAP:

12 pull-ups

8 deadlifts (155/115lbs)

12 push press (95/65lbs)

8 deadlifts (155/115lbs)

Teen

(Men/Women)

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (185/125lbs)

12 handstand push-ups

8 deadlifts (185/125lbs)

4: 2016 Granite Games Qualifier 4 (Time)

Rx

(Men/Women)

For time:

5–10–15–20–15–10–5

Overhead Squats

(115/75lbs)

Toes-to-bar

Teen

(Men/Women)

For time:

5–10–15–20–15–10–5

Overhead Squats

(75/55lbs)

Toes-to-bar

Masters 35-39

(Men/Women)

For time:

5–10–15–20–15–10–5

Overhead Squats

(115/75lbs)

Toes-to-bar

Masters 40-44

(Men/Women)

For time:

5–10–15–20–15–10–5

Overhead Squats

(95/65lbs)

Toes-to-bar

Masters 45-49

(Men/Women)

For time:

5–10–15–20–15–10–5

Overhead Squats

(95/65lbs)

Toes-to-bar

Masters 50-54

(Men/Women)

For time:

5–10–15–20–15–10–5

Overhead Squats

(75/55lbs)

Toes-to-bar

Masters 55+

(Men/Women)

For time:

4–8–12–16–12–8–4

Overhead Squats

(75/55lbs)

Toes-to-bar

Scaled

(Men/Women)

For time:

5–10–15–20–15–10–5

Front Squats

(75/55lbs)

Hanging Knee Raises

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