WOD 06012016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

Warm up

Tabata

Double Unders

KB Swings

Air Squats

1-2 Wall Walks

1: Metcon (No Measure)

Every 2 minutes for 7 sets:

2 Deadlifts (you choose the weight)

-then-

4 Deficit HSPU (first rep strict + 3 kipping)

You choose the deficit

*sub hspu for 1 strict plus 3 push press

1a: Deadlift

2: Metcon (Time)

Rx

25 Pull-Ups + Push Ups

150 DU

20 Squat Snatch (135/95#)

150 DU

25 Pull-Ups + Push Ups

Rx Plus

10 Ring MU

150 DU

20 Squat Snatch (155/105#)

150 DU

10 Ring MU

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