WOD 10122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Metcon (Time)

5 RFT:

5 Bench Press (205/145#)

5 Power Cleans (205/145#)

2: Flying V (Time)

500m Row

25 T2B

500m Row

15 Front Squat (155/105#)

500m Row

5 Rope Climbs

500m Row

15 Front Squat (155/105#)

500m Row

25 T2B

3: Metcon (No Measure)

Stamina Conditioning

EMOMx12:

Odd: 12 OHS (115/85)

Even: 12 C2B Pull-ups

4: Metcon (AMRAP – Reps)

WOD: 24 minutes AMRAP – 2 minute on/2 mintue off

8 KB Swings 53/35lbs

12 Strict Push ups

16 Hip to Hip at 45/25 lbs

*Start where you left off

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