WOD 02122017

CrossFit Urban Jungle – CrossFit

CFUJ Training

1: Metcon (Time)

Pendley Rows – 5×5 Heavy as possible

2x 15 Strict C2B Banded

2: Metcon (Time)

4 RFT:

10 DB 1-Arm Snatches (70/50#) (5/arm)

250m Row

3: Metcon (No Measure)

NOT for time:


30 Strict T2B

15 Strict L-Pull-ups

10am: Metcon (Time)

Deck of Death WOD:

2 Person Teams

For time

Hearts – Inverted Barbell Rows

Spades – Sit-ups

Diamonds – Kettlebell Swings

Clubs – Air Squats

*Jokers are 15 Burpees

*Face cards (Jacks, Queens, Kings)- 10 reps

*Aces- 11 reps


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s