WOD 07132016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Performance

Running Clock

Mins 1-8:

EMOMx8: 2 Squat Snatches (75%)

Rest 4:00

Mins 12-20:

EMOMx8: 2 Squat CJ (75%)

Rest 4:00

AMRAP 6 of: 3 unbroken Strict HSPU

-then-

40 Sit-ups

40 Leg lifts

30 Sit-ups

30 Leg lifts

20 Sit-ups

20 Leg lifts

2: Clean and Jerk (2-2-2-2-2-2-2-2)

1: Snatch (2-2-2-2-2-2-2-2)

3: Metcon (AMRAP – Reps)

AMRAP 6 of: 3 unbroken Strict HSPU

4: Metcon (Time)

3 RFT:

500m Row

9 Thrusters, 115/85

Rx Plus – 135/95

5: Metcon (No Measure)

3 Super Sets of:

30 GHDSU

30 Hip Extensions

1a: Metcon (Time)

10 Minute AMRAP

200m Run 15 Push Ups

2a: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

3a: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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