WOD 17062017

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1: Deadlift (5-4-3-2-1)

Work up in weight to heavy single

2: Metcon (No Measure)

5 sets : not for time

6 Front Squats

9 Hang Cleans

12 Deadlifts

*with a 50/35lbs dumbell

3: Metcon (No Measure)

50 GHD Sit-ups

10AM WOD

10am: Metcon (Time)

Partner – 200 Cal Row

*switch as needed

-rest 10min-

For time: 160 Burpee Box Jumps

Teams split 160 Burpee Box Jumps

Each partner completes 80 Burpee Box Jumps in sets of 10.

While partner “A” is completing 10 Burpee Box Jumps – partner “B” completed as many sit-ups as possible.

Score is time minus 1 second for every sit-up completed

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