WOD 10112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Metcon (3 Rounds for reps)

AMRAP 5

150 Double Under buy in

12 Thrusters (95/65), 12 CTB PU

*Rest 5 mins

AMRAP 5

100 Double Under buy in

9 Thrusters (115/80), 12 TTB

*Rest 5 mins

AMRAP 5

50 Double under buy in

6 Thrusters (135/95), 12 PU

2: Metcon (Time)

Rx

6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)

Rx Plus

18-15-12-9-6-3 unbroken Strict HSPU

3: Metcon (3 Rounds for time)

3×1,000m Row

Rest 1:1

Look for equal times and solid pacing. It’s not a sprint, but it isn’t chill either.

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