WOD 20042019

CrossFit Urban Jungle – CrossFit

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8-10AM Open Gym

1: Metcon (Weight)

5 Sets, “On the 3:00”:

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

2: Bench Press (3-3-3-3-3)

3: Metcon (Time)

5 Rounds:

20/15 Cal Bike


1 Legless Rope Climbs

*rest as 2 min


10am: Passion WOD (Time)

100 Double Unders

800 m Barbell Carry 95/65lbs (or object carry)

100 Burpees
100 Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back.

800m Barbell Carry (95/65)- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself.

100 Burpees- to signify him conquering death by rising again.

Categories WOD

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