WOD 08232016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Metcon (AMRAP – Reps)

AMRAP 20 of:

15 Cal Row or Bike or 30 SDHP 45lbs

15 Box Jump Overs, 24/20

15 KB Goblet Squats, 53/35lbs

Rx Plus

AMRAP 20 of:

15 Cal Row

15 Box Jump Overs, 24/20

15 KB Goblet Squats, 2/1.5-pood

2: Metcon (Time)

2. Conditioning

3 RFT:

20 Calorie Assault Bike

20m KB Walking Lunge, 2/1.5-pood

3: Metcon (No Measure)

Accessory

3 Giant Sets of:

30 GHDSU

30 Hip Extensions

30 second Hollow Hold

* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

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