WOD 19112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Metcon (3 Rounds for time)

1. Conditioning

4 RFT:

10 Thrusters, 135/95

15 TTB

2. Conditioning

3 RFT:

10 Power Cleans, 155/105

15 Strict HSPU

3. Conditioning

2 RFT:

10 Front Squats, 185/135

15 Bar Facing Burpees

10am: Metcon (AMRAP – Reps)

Deck of Death WOD:

2-3 person teams

30 min AMRAP

Hearts – Push-ups

Spades – Sit-ups

Diamonds – Knees to Elbows

Clubs – Air Squats

*Jokers are 15 Burpees

*Face cards (Jacks, Queens, Kings)- 10 reps

*Aces- 11 reps

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