WOD 10062017

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Metcon (Weight)

3 Snatch Pulls + 1 Snatch

2: Metcon (Time)

30 -20-10

Front Squat

135/185/225

95/125/155

30-20-10

Bench Press

135/185/225

95/125/155

3: Metcon (No Measure)

Bent over row

5x6reps – work to heavy as possible

10am Community WOD

1: Metcon (AMRAP – Reps)

20 Min AMRAP: (with a partner)

20 Thrusters (115/75)

20 Box Jumps (24/20)

20 Burpees

30 Thrusters (95/65)

30 Box Jumps

30 Burpees

40 Thrusters (75/45)

40 Box Jumps

40 Burpees

50 Thrusters (45/35)

*Max Calorie Row in Remaining Time

Split reps as needed

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