WOD 08112019

CrossFit Urban Jungle – CrossFit

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Warm-up

PVC

Dynamic Stretching Down Floor

10 minute AMRAP or 3 rounds

Row 200m

Jog 200m

10 Goblet Squats

5/5 Single Arm KB Row

MOVE

Rx: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Scaled

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14-lb. ball to 10 ft.

CORE

Post “MOVE” work. Go at own pace after workout.

3: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Sit-ups

Russian Twists (double the count)

Categories WOD

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