WOD 27122016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Fitness

1, 3

1: Snatch

15 min to work to a heavy double

2: Metcon (9 Rounds for distance)

Row Conditioning

9 Rounds:

1:40 on, :20 off

*Rest 2 min rest after round 5

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

Record total meters.

3: Metcon (Time)

Rx

3 Rounds:

400m Run

12 Push Jerks (155/105#)

15 T2B

Rx Plus

3 Rounds:

500 Meter Row

12 Push Jerks (155/105#)

15 T2B

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