WOD 26112016

CrossFit Urban Jungle, CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Metcon (Time)

20 Thrusters (135/95#)

*Rest 3 min

15 Thrusters (185/135#)

*Rest 3 min

9 Thrusters (205/145#)

2: Metcon (Time)

4 RFT:

10 DB 1-Arm Snatches (70/50#) (5/arm)

250m Row

1 min rest between rounds

10am: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Warm up

3k Row Split with parnters (up to 3).

WOD specific warm up

3,2,1, GO!

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