CrossFit Wynwood – CrossFit

Conditioning

Metcon (Time)

In teams of 3:

From Min 0 – 6:

1500m/1200m row (each 500m/400m)

Metcon (AMRAP – Rounds and Reps)

From min 6-20:

14 MIN AMRAP

45 KB Swings 55/35 RX+: 70/55

30 Burpee box jump over 24/20

15 Ring Dips RX+: muscle up

Metcon (Time)

From min 20-30:

150 wall balls

Accessory

Metcon (No Measure)

5×30 second

Front rack barbell hold. Should be close to max front squat or more

Then, 4×6/6

Front rack step up. 20 inch box