WOD 30092019

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

WARM UP

0: Metcon (No Measure)

400m Jog

Mobility Flow x 5

KB Flow

– Squat to Curl

– Lunge to Twist

– Lunge to Twist

– Press to Tri Ext

– Around the world

– Around the world

LIFT

1: Back Squat (3 – 3 – 3+)

3 @ 70%

3 @ 80%

3+ @ 90%

(last set is as many reps as possible – use a spotter)

All percentages above are done off of your 90%. ie if your max is 200lbs, 90% = 180lbs. Complete 70%, 80%, 90% of 180lbs.

MOVE

2: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Categories WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close