WOD 19112018

CrossFit Urban Jungle – CrossFit

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CFUJ Training

1: Front Squat

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell loaded at 60% of 1RM Front Squat (For Both Lifts)

2: Triple Double (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

A: Metcon (No Measure)

3 Sets: 50′ Double Kettlebell Overhead Walking Lunge

2 Sets: 1 Minute Double Kettlebell Front Rack Hold

Midline

Alternating On the Minute x 12 (6 Rounds)

Odd Minutes: 16/13 Calorie Bike

Even Minutes: 16 GHD Sit-Ups

Categories WOD

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