WOD 28112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

2,4

Competitor

1,2,3,4

1: Snatch (3-3-3-3-3)

1. Snatch

60%/3

65%/3

(70%/3)3

2. Snatch Pull

(85%/3)4

2: Back Squat (8-8-8)

Back Squat

(65%/8)3

3: Metcon (No Measure)

Gymnastics Conditioning

Choose one of the following:

A. 3 sets of 9 unbroken muscle-ups

B. 4 sets of 7 unbroken muscle-ups

C. 5 sets of 5 unbroken muscle-ups

D. 6 sets of 4 unbroken muscle-ups

Rest 1 minute between sets

4: Metcon (AMRAP – Reps)

AMRAP 15:

30 DU

15 Power Cleans (135/95#)

30 DU

15 T2B

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