WOD 15092017

CrossFit Urban Jungle – CrossFit

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CFUJ Training


Get your mind right. This is as mental as it is physical.

20 Minutes is the time cap. That’s 5 Burpees and 5 Thrusters every minute. If that is too difficult then scale the load or number of burpees. (it is ok to scale burpees from 5 to 3 – Ask coach). The thrusters should be heavy, but not impossible. Sets of 5-10 are where it’s at.

You MUST complete your burpees every minute (not including the first minute) – burpees are not a choice.

Thruster Scaling options due to mobility:


DB Thruster

Front Squat

Wall Ball or Goblet Squat

1: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

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