WOD 23102018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Power Clean (5-5-5)

Build to Heavy 5-Rep Touch and Go

2: Metcon (3 Rounds for reps)

AMRAP 3:

15 Double Unders

9 Power Cleans (115/80)

**Rest 3 Minutes

AMRAP 3:

20 Double Unders

7 Power Cleans (135/95)

**Rest 3 Minutes

AMRAP 3:

25 Double Unders

5 Power Cleans (155/105)

Rx Plus

(135/95)

(155/105)

(175/115)

A: Metcon (Distance)

12 Minute Row

Minute 1: 2k Pace +20 Seconds

Minute 2: 2k Pace +10 Seconds

Minute 3: 2k Pace +20 Seconds

Minute 4: 2k Pace +8 Seconds

Minute 5: 2k Pace +20 Seconds

Minute 6: 2k Pace +6 Seconds

Minute 7: 2k Pace +20 Seconds

Minute 8: 2k Pace +4 Seconds

Minute 9: 2k Pace +20 Seconds

Minute 10: 2k Pace +2 Seconds

Minute 11: 2k Pace +20 Seconds

Minute 12: 2k Pace

B: Metcon (No Measure)

2 “Giant Sets”:

35 GHD Sit-ups

20 Pausing Hip Extensions

Rest 3 Minutes Between

Categories WOD

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