WOD 09262016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

1,4

Competitor

1,2,3,4

1: Squat Clean and Jerk (3-3-3-3-3)

5×3 Squat Clean and Jerk at 80% – no TnG

2: Overhead Squat (10)

1 set of 10 Overhead Squats

3: Front Squat (5-5-5-5-5)

5×5 Front Squat at 80% across

4: Metcon (5 Rounds for reps)

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max rep unbroken C2B Pull ups

*No rest between movements, 3 minute rest between rounds

*if you do not have kipping pull-ups or c2b, then do pull-up strength

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