WOD 06112018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Pull-ups

21 Wall Balls

**Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Toes to Bar

15 Wall Balls

**Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

9 Pull-ups

9 Wall Balls

2: Durante Core (Time)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.

A: Metcon (No Measure)

4×8 Bent over DB row

4×12 Barbell Curls

B: Metcon (No Measure)

40 Minute Recovery Bike

On the 10, 20, 30, and 40:00:

15 Hip and Back Extensions

30 GHD Sit-Ups

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