WOD 10042016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Metcon (3 Rounds for reps)

Rx

5 Minute Window…

40 Calorie Row + 1 Rd of Cindy

AMRAP Power Cleans, 115/75

-rest 5 mins-

5 Minute Window…

30 Calorie Row+ 2 Rds of Cindy

AMRAP Power Cleans, 135/95

-5 min rest-

5 Minute Window…

20 Calorie Row + 3 Rd of Cindy

AMRAP Power Cleans, 155/105

Rx Plus

5 Minute Window…

60 Cal Assault Bike + 1 Rd of Cindy

AMRAP Power Cleans, 155/105

-rest 5 mins-

5 Minute Window…

40 Cal Assault Bike + 2 Rds of Cindy

AMRAP Power Cleans, 185/135

-5 min rest-

5 Minute Window…

20 Cal Assault Bike + 3 Rd of Cindy

AMRAP Power Cleans, 225/155

2: Metcon (AMRAP – Reps)

12 minute EMOM

Odd – 10 C2B Pull-Ups

Even – 15 Wall Balls

Rx plus – 20 Wall Balls

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