WOD 12122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

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

1. Snatch

60%/3

65%/3

70%/3

75%/3

(80%/3)2

2. Snatch Pull

95%/3)4

2: Back Squat (8-8-8)

Back Squat

70%/8

75%/8

78%/8

3: Metcon (No Measure)

Choose one of the following:

A. 3 sets of 10 unbroken muscle-ups

B. 4 sets of 8 unbroken muscle-ups

C. 5 sets of 6 unbroken muscle-ups

D. 6 sets of 5 unbroken muscle-ups

Rest as needed between sets

4: Metcon (Time)

Rx

4 RFT:

20 Wallballs (20/14#)

20 KB Swings (53/35lbs)

15 Burpees

15 C2B Pull-ups

Rx Plus

4 RFT:

20 Wallballs (30/20#)

20 KB Swings (2/1.5 Pood)

15 Burpees

15 C2B Pull-ups

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