WOD 18092018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Deadlift (3-3-3-3-3-3-3)

Tempo Deadlift

7 Sets of 3

Regular pull off ground, 5 second negative.

*After each set, complete 25′ Handstand Walk or 10 Shoulder Taps

2: Metcon (Time)

For Time:

Run 200m

21 Deadlifts (225/155)

Run 200m

18 Handstand Push-ups

Run 200m

15 Deadlifts (225/155)

Run 200m

12 Handstand Push-ups

Run 200m

9 Deadlifts (225/155)

Run 200m

6 Handstand Push-ups

Rx Plus – 245/165 – Strict HSPU

A: Metcon (No Measure)

Odd-Object Conditioning

Not For Time:

400 Meter Sled Drag (Backwards Walk)

400 Meter Sled Pull (Forward Walk)

Midline

Not For Time:

30 Weighted Sit-ups

40 GHD

50 Sit-Ups

Rest 2 Minutes

30 Weighted Hip Extensions

40 Empty Barbell Good Mornings

50 Hip Extensions

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