WOD 12012018

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

1: Squat Clean

On the 0:00 – Clean Complex @ 45%

On the 4:00 – Clean Complex @ 50%

On the 8:00 – Clean Complex @ 55%

On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

2: Metcon (Time)

10-8-6-4-2:

Strict Deficit Handstand Push-ups (4.5″/3″)

Strict Chest to Bar Pull-ups

Directly Into…

10-8-6-4-2:

Strict Handstand Push-ups

Strict Pull-ups

10am: Metcon (Time)

5 rounds for time of:

Run 600m (big lap & small lap)

30 kettlebell swings

30 pull-ups

*partner WOD – split reps as wanted. Run together.

Categories WOD

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