WOD 10312016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Back Squat (3-1-3-1-3-1)

Back Squat

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

2: Metcon (Time)

3RFT:

400m Run

12 Burpees

21 Box Jumps, 24/20

3: Metcon (AMRAP – Reps)

For time:

Ninjas: 5×6 unbroken Muscle ups, rest as needed between sets

Advanced: 6×5 unbroken Muscle ups, rest as needed between sets

Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets

Novice: 15×2 unbroken Muscle ups, rest as needed between sets

Categories WOD

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