CrossFit Wynwood – CrossFit

Strength

Squat Clean (Take 10 mins to work up to a heavy squat clean )

• Shoot for 20-30lbs over what you are planning to do for the front squats in the workout

Conditioning

Metcon (Time)

5 Rounds for time:

300m Row/ 200 m Run

20 Wall Ball Shots RX:20/14

10 Burpee Box Jumps RX: 24/20

5 Front Squats RX: 155/105 RX+: 185/125

(25 min Cap)