WOD 04012016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Clean

1. Hang Squat Clean

60%/3

65%/3

(70%/3)3

2. Clean Pull

(105%/3)4

2: Metcon (Time)

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Back Squats at 275/185#

Rx – + 1 Rope Climb -Back Squat @ 60-65% of 1RM

Rx Plus – + 1 Legless Rope Climb between sets – Back Squats @ 275/185#

*5 Strict chin ups in sub for 1 legless rope climb

*275/185 or roughly 60-65% of your 1rm will be ideal on this wod

3: Metcon (Time)

Buy out-

1000m Row

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