WOD 29202016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Metcon (3 Rounds for reps)

Rx

With a running clock…

AMRAP 5:

400m Run Buy-In…In remaining time complete AMRAP:

9 Hang Squat Cleann(95/65), 25 DU

**Rest 2:30

AMRAP 5:

400m Run Buy-In…In remaining time complete AMRAP:

9 Hang Squat Clean(115/80), 25 DU

**Rest 2:30

AMRAP 5:

400m Run Buy-In…In remaining time complete AMRAP:

9 Hang Squat Clean (135/95), 25 DU

Rx Plus

With a running clock…

AMRAP 5:

750m Row Buy-In…In remaining time complete AMRAP:

9 Hang Squat Clean(95/65), 25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:

9 Hang Squat Clean(135/95), 25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-In…In remaining time complete AMRAP:

9 Hang Squat Clean (185/135), 25 DU

2: Metcon (4 Rounds for time)

4 sets with 90 second rest

3 minutes plank hold. in remaining time max sit ups

2a: Metcon (No Measure)

50 GHDSU

50 Hip Extensions

120 Second D-Ball Hold, 150/100 (Bear Hug Style)

35 GHDSU

35 Hip Extensions

90 Second D-Ball Hold, 150/100 (Bear Hug Style)

20 GHDSU

20 HIp Extensions

60 Second D-Ball Hold 150/100 (Bear Hug Style)

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