WOD 10122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

3

Competitor

1,2,3

1: Clean

no log in – just for percentages

Hang Squat Clean

5×3 reps at 65%

2: Front Squat (3-1-3-1-3-1)

no log in – just used for percentages

Triple at 80%; Single at 85%;

Triple at 80%: Single at 87%;

Triple at 80%/3; Single at 90%

3: Metcon (Time)

Rx

800 Meter Run

25 Deadlifts 225/155

25 Box Jumps, 24/20

600 Meter Run

20 Deadlifts 225/155

20 Box Jumps, 24/20

400 Meter Run

15 Deadlifts 225/155

15 Box Jumps, 24/20

200 Meter Run

10 Deadlifts 225/155

10 Box Jumps, 24/20

*25 minute cap

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