WOD 09102019

CrossFit Urban Jungle – CrossFit

View Public Whiteboard


1: Strict Press

3 Sets: Strict Press “waterfall” sets

– Max reps at 70% of 1RM

– Max reps at 60%

– Max reps at 50%

Rest 3 mins b/t sets

2: Metcon (No Measure)

5 Rounds: 30 Seconds Each Side

Bulgarian Splits Squats – R

Bulgarian Splits Squats – L

Rest 60 sec
Quality Reps and Smooth tempo


3: Metcon (Time)

For Time:


Double Unders


Russian Kettle Bell Swings (chin height) 53/35lbs

Rx Plus – 70/53lbs


4: Metcon (No Measure)

20 Second Hollow Hold

10 Hollow Rocks

5 sets

Rest as needed to go unbroken from hold to rocks

Categories WOD

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