CrossFit Urban Jungle – CFUJ Fitness/Performance
CFUJ Training Itinerary
1: Metcon (Time)
EMOMx10
Odd: 10 Pendlay Rows
Even: 15 Weighted Sit Ups
2: Metcon (Time)
Fight for Freedom WOD 1
Scaled
50 Wall Balls
40 Toes to Bar
30 Burpee Box Jumps
20 Push Jerks 95/65
10 Front Squats 115/75
RX
50 Wall Balls
40 Toes to Bar
30 Burpee Box Jumps
20 Push Jerks 155/105
10 Squat Cleans 135/95
20 Minute Cap
1a: Snatch (3-3-3-3-3)
5×3 at 75%, no TnG – Pause for 5 seconds at the bottom of each squat.
2a: Metcon (AMRAP – Reps)
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
3a: Metcon (No Measure)
EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups
