WOD 11022017

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Metcon (Time)

For Time:

30 Bench Press (135/95#)

20 Bench Press (155/105#)

10 Bench Press (185/105#)

Rest 3:00

30 Front Squat (135/95#)

20 Front Squat (155/105#)

10 Front Squat (185/105#)

*squats from floor

2: Metcon (Time)

5 Legless Rope Climbs

Rest 2:00

4 Legless Rope Climbs

Rest 1:30

3 Legless Rope Climbs

Rest 1:00

2 Legless Rope Climbs

Rest :30

1 Legless Rope Climb

10am Community WOD

10am: Metcon (Time)

Teams of 2:

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

KB Swings (overhead)

Partner holds Plank

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

Wall Balls

Partner completes as many russian twists as possible

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

Burpees

Partner completes as many flutter kicks as possible

*partner 1 competes 10 reps, switch roles and partner 2 completes 10 reps. Repeat until all the work is done

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