WOD 11022016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

3,4

Competitor

1,2,3

1: Clean and Jerk

1. Clean & Jerk

60%/2+1

65%/2+1

70%/2+1

(75%/2+1)2sets

2. Clean Pull

(85%/3)4

2: Front Squat (4-4-4-4-4)

3. Front Squat

(70%/4reps)5sets

3: Metcon (AMRAP – Reps)

Rx

AMRAP 20:

*5 Bar Muscle-ups

10 Chest Slapping Push-ups

15 Front Squats 135/95lbs

**20 Calorie Row

*scaled C2B

** sub 250m Run

4: Metcon (AMRAP – Reps)

EMOM – 12 Minutes

Odd- Max Toes to Bar

Even- REST

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