WOD 20052017

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Performance

1: Metcon (Time)

5 Rounds

400m Row

12 Strict HSPU

2: Metcon (Time)

3 Rounds

400m Run

15 Ring Dips

15 Hang Power Cleans 115/85lbs

10AM WOD

10AM: Metcon (AMRAP – Reps)

Tabata Row

*Rest 1 minute

Tabata Squat

*Rest 1 minute

Tabata Pull-up

*Rest 1 minute

Tabata Push-up

*Rest 1 minute

Tabata Sit-up
Each movement is a station for 4 minutes of 20 seconds of work with 10 seconds of rest. Complete all 4 minutes before moving onto next station.

*reps for rowing is calories

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