WOD 10192016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Clean

Hang Squat Clean

5×3 at 70% – from mid thigh, drop from the top

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

Front Squat

Triple at 82%

Single at 88%

Triple at 82%

Single at 90%

Triple at 82%

Single at 93%

3a: 250m Row (Time)

Max Effort 250m Row
For Time:

250m Row

Rest 2 Minutes

For Time:

21 Muscle Ups

*4 minute time cap

3b: 2017 Fittest Games Qualifier 2 Part 2 (Time)

Part 1

Row 250m For Time

*rest two minutes

Part 2

For Time:

Rx

42 Chest to Bar Pull-ups

Rx Plus

21 Muscle Ups

*4 minute time cap

3c: Metcon (Time)

3. Conditioning

For time:

21 – 15 – 9

Bike for Calories

Thrusters (95/65#)

Directly into:

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65#)

Directly into:

12 – 9 – 6

Over-the-Bar Burpees

OHS (95/65#)

Categories WOD

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