WOD 18092019

CrossFit Urban Jungle – CrossFit

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WARM UP

400m Run

5 Rounds of Mobility Flow



Barbell Warm-up

5-4-3-2-1

Deadlift

Hang Power Clean

Strict Press

LIFT

1: Deadlift (5-5-5-5)

15 minutes to work up to a heavy 5 for the day.

Warm up and start your first set at 60% then work up while keeping the solid form

Rest about 2 minutes been sets –

MOVE

2: Metcon (Time)

8 Rounds

4 Power Cleans 135/95lbs

12 Wall Balls 20/14lbs

Rx Plus – 135/95lbs 30/20lbs

Categories WOD

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