WOD 28072017

CrossFit Urban Jungle – CrossFit

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CFUJ Fitness

1: Metcon (Time)

For time:

10 Muscle Ups

20 Alt. Pistols

8 Muscle Ups

16 Alt. Pistols

6 Muscle Ups

12 Alt. Pistols

4 Muscle Ups

8 Alt. Pistols

2 Muscle Up

4 Alt. Pistols

*scale muscle ups to burpee pull-ups

CFUJ Performance

1: Bench Press (4-4-4-4)

Bench Press:

– 1 x 4 at 65%

– 1 x 4 at 70%

– 1 x 4 at 75%

– 1 x 4 at 80%

2: Strict Press (5-5-5-5)

– 1 x 5 at 55%

– 1 x 5 at 60%

– 2 x 5 at 65%

3: Metcon (5 Rounds for reps)

E2MOM for 5 Rounds:

– Strict Ring Dips

– Maintain the same # of unbroken reps per set

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