WOD 21012020

CrossFit Urban Jungle – CrossFit

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MOVE

1: Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

1: Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

MOVE

2: Metcon (Time)

3 Rounds:

12 Burpees Over Dumbbell

16 Pull-ups/C2B

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches 50/35

16/12 Calorie Row/Assault Bike

Rx Plus = 70/50

Categories WOD

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