WOD 30112016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Clean and Jerk

1. Clean & Jerk

(70%/3+1)4

2. Clean Pulls

(85%/3)4

2: Front Squat (5-5-5-5)

Front Squat

(65%/5)4

3: Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

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