WOD 29112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Freedom Sauce (4 Rounds for reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65#)

21 Lateral Bar Burpees

Max Calorie Row

*Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80#)

18 Lateral Bar Burpees

Max Calorie Row

*Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95#)

15 Lateral Bar Burpees

Max Calorie Row

*Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105#)

12 Lateral Bar Burpees

Max Calorie Row

Rx Plus – (135/95#),(155/105#), (185/135#),(205/145#)

2: Metcon (AMRAP – Reps)

Gymnastics Conditioning

Choose one of the following:

A. 3 sets of 18 unbroken kipping HSPU

B. 4 sets of 15 unbroken Kipping HSPU

C. 5 sets of 12 unbroken kipping HSPU

D. 6 sets of 9 unbroken kipping HSPU

Rest 1 minute between sets

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