WOD 14082018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Metcon (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Bar Burpees

Max Overhead Squats (75/55)

**rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Bar Burpees

Max Overhead Squats (95/65)

**rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Bar Burpees

Max Overhead Squats (115/80)

**rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Bar Burpees

Max Overhead Squats (135/95)

Rx Plus

95/65

115/80

135/95

155/115
**Goal is to scale the row and burpees appropriately to get to the barbell with minimum of 30 seconds on the clock**

CFUJ Performance

1: Metcon (Time)

Strict Handstand Push-ups

For Time:

50 Strict Handstand Push-ups

*rest 3 minutes*

1 set of Max Rep Strict Pull-ups

*rest 3 minutes*

1 set of Max Rep Strict Pull-ups

1: Metcon (Time)

Strict Handstand Push-ups

For Time:

50 Strict Handstand Push-ups

*rest 3 minutes*

1 set of Max Rep Strict Pull-ups

Categories WOD

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