WOD 13122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Wise Men (3 Rounds for reps)

Rx

“Wise Men”

AMRAP 3:

Macho Man (115/75#)

Rest 3:00

AMRAP 3:

Macho Man (135/95#)

Rest 3:00

AMRAP 3:

Macho Man (155/115)

Rx Plus

“Wise Men”

AMRAP 3:

Macho Man (155/105#)

Rest 3:00

AMRAP 3:

Macho Man (185/135#)

Rest 3:00

AMRAP 3:

Macho Man (205/145#)

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2: Metcon (Time)

Gymnastics Conditioning

Choose one of the following:

A. 3 sets of 18 unbroken Strict HSPU

B. 4 sets of 15 unbroken Strict HSPU

C. 5 sets of 12 unbroken Strict HSPU

D. 6 sets of 9 unbroken Strict HSPU

Rest as needed between sets

3: Metcon (9 Rounds for distance)

Conditioning

9 Rounds:

1:40 on, :20 off

Rest 2:00 after Round 5

Record meters for each round.

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

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