WOD 01062018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Metcon (No Measure)

Tempo Front Squat + Handstand Push-ups

Alternating On the Minute x 12 (6 Rounds):

Minute 1 – 1 Tempo Front Squat

Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

2: Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 minute AMRAP

14 Alt. Dumbbell Snatch 50/35lbs

7 Toes to Bar

*1 partner does a full round then switch

Categories WOD

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