CrossFit Wynwood – CrossFit

Conditioning

Metcon (AMRAP – Reps)

“Hump Day Mash Up”

7min AMRAP

3- 6 – 9 – 12 – 15 etc..

Deadlift RX: 155/105 RX+: 185/125

Wall Ball Shots

– Rest 3 min –

Metcon (AMRAP – Reps)

7min AMRAP

5-10- 15 – 20 -25 etc…

KB Swings RX:53/35. RX+:70/53

100m Run

– Rest 3 min –

Metcon (AMRAP – Reps)

7min AMRAP

4- 6 – 8 – 10 – 12 etc…

F.Squats RX: 135/95 RX+:155/105

Cal Row

Metcon (Time)

Buy Out:

150 DUBS

(2 min Cap)

(Scale: 2 min of practice/attempts)

Accessory

Metcon (Time)

500m row

Rest 90 secs

500m row