WOD 15112017

CrossFit Urban Jungle – CrossFit

CFUJ Training

Warm up and let’s get it – Today we hit both WODS!

1: Metcon (3 Rounds for reps)

From 0:00-3:00:

400m Run + Max Rep Toes to Bar

**Rest 1 minute

From 4:00-8:00:

**400m Run + Max Rep Wall Balls

**Rest 1 minute

From 9:00-12:00:

**400m Run + Max Rep Toes to Bar
*scale run to 200m if needed for intensity to do time

*pick a distance that gives you near max effort and run is under 90 seconds of work

2: Metcon (AMRAP – Reps)

AMRAP in 15 min:

10 Ring Rows

20 Push Ups

30 Air Squats
Ring Rows or Barbell Rows mounted on rack are acceptable

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