WOD 08092016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary




1, 2, 3

1: Deadlift (2)

Work up to a heavy double deadlift with bands or Chains

2: Metcon (Time)


4 Rounds:

500 Meter Row

400 Meter Run

30 Hollow Rocks

Rx Plus


3: Metcon (Time)

4 RFT:

30 Calorie Assault Bike (45 cal Schwinn)

1 minute rest between rounds

Categories WOD

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