CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary

1: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

2: Metcon (Time)

For Time:


Wall Balls 20/14lbs


Toes to Bar

3: Metcon (Time)

For time:


2:30 Max Double Unders

rest 1 Minute

1:30 Max Double Unders

Rx Plus

200 Double unders

Rest 1 minute

100 Double unders

4: Metcon (No Measure)



50 Ring Rows for difficulty – minimum reps of 8


5 RFT:

10 Strict Ring Dips

20 Calorie Row

Accumalate 4 minutes of Hollow Hold in few sets as possible

Categories WOD

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