WOD 10102016

CrossFit Urban Jungle – CFUJ Fitness/Performance

View Public Whiteboard

1: Snatch (3-3-3-3-3)

No score needed.

A. 3×3 Snatch Balance, light

B. 3×3 Tall Snatch, light

2. Snatch

5×3 Hang Snatch at 65%

2: Back Squat (5-1-5-1-5-1)

No score needed.

5 reps at 80%; single at 85%;

5 reps at 80%; single at 88%;

5 reps at 80%; single at 91%

3: Metcon (Time)

3 Rounds:

21 Med Ball Cleans 20/14

15 Bar Burpees

9 Squat Snatches, 115/80

Rx Plus

3 Rounds:

21 Calorie Row

15 Bar Burpees

9 Squat Snatches, 135/95

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