CrossFit Wynwood – CrossFit

Skill

Metcon (No Measure)

5 sets:

2 rope climb RX+ legless

(Scale to 6 reps of a knee raise while hanging from the rope)

4/4 pistol RX+: weighted

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 DB snatch (3 each arm)

6 DB front rack lunge RX: 50lbs or more/30lbs or more

12 hand release push ups