WOD 17082018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Metcon (Time)

“Captain Insano”

3 Rounds For Time:

20 Deadlifts (245/165)

Run 200m

20 Hang Dumbbell Reverse Lunges (60’s/40’s)

Run 200m

2: Metcon (No Measure)

Even Minutes: 1 Bar Muscle-up, 3 Kipping Pull-ups, 1 Bar Muscle-up

Odd Minutes: 6 Dumbbell Power Snatches Heavy
If pull ups are not your strong point – then forgo the dB snatches and do a pull-up complex every 2 minutes for 5 sets assigned by coach.

Categories WOD

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