Hump Day Swole Day!

CrossFit Urban Jungle – CFUJ Fitness/Performance

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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

Categories WOD

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