WOD 18072017

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training

1 Lap Run

-then-

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Strict Presses

5 Good Mornings

-2 sets-

1: Strict Press (5-4-3-3)

Strict Press:

– 1 x 5 at 65%

– 1 x 4 at 75%

– 1 x 3 at 80%

– 1 x 3 at 85%

2: Squat Clean

EMOM – 15 Minutes

1 Clean + 2 Front Squat @ 70 – 75%

3: Metcon (AMRAP – Rounds)

Strict Pull-up Work

5 Sets

6 L-Pull ups (seated)

8/8 Dumbbell Rows

-or-

For Fewest Sets Possible:

30 Ring Muscle Ups

*big sets – rest as needed

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