WOD 18122017

CrossFit Urban Jungle – CrossFit

CFUJ Training

1: Metcon (No Measure)

EMOM for 30 min:

1.) 20 Air Squats

2.) 10 Burpees

3.) 10 Alt. DB Snatch at 50/35#

*extra challenge – add 1 rep to movements 1 and 2 each round

Rx Plus – 70/50lbs

2: Metcon (No Measure)

Gymnastic Pulling Complex:

3 Unbroken Sets:

4 Strict Chest to Bar

4 Toes to Bar

4 Bar Muscle Ups

+

7 Back Squats at 65% of 1RM

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