Work Work Wednesday

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Hang Snatch Pull, Hang Squat Snatch (1)

work up in weight to heavy

2: Metcon (No Measure)

7 Rounds of:

1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

3: Metcon (AMRAP – Reps)

Rx

“Fortitude”

EMOMx24

Odd: 12 Box Step Ups – weighted

Even: 12 Burpees

Rx Plus

“Fortitude-Scaled”

EMOMx30

Odd: 15/12 Cal Row

Even: 15 Burpees

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