CrossFit Wynwood – CrossFit

Skill

Metcon (No Measure)

Rope Climbs.

Advanced-

-4 sets: 1 legless + 2 regular

Rest 1 minute between sets

*Try to get to top of rope in 2 or 3 pulls

*Work on moving/being efficient with arms and lower body or legless climbs

Conditioning

Metcon (Time)

4 sets: ,

5 tire flip + jump through

15 hand release push up RX+: HSPU

45 dubs

60 second 6-inch hold. RX+: hollow hold

Accessory

Metcon (No Measure)

Find 1rm double overhand Deadlift on the Axle bar

Then,

15 reps at 80% of that number. Still double overhand grip and axle bar