CrossFit Wynwood – CrossFit

Strength/Skill

Gymnastics Conditioning (Max Effort )

3 Rounds of Unbroken C2B Pull Ups

*Chest must touch the bar, if not, then NO REP YOURSELF!

Advanced: 20 Unbroken Reps

Intermediate: Max reps of C2B Pull Ups each set

Beginner: Max reps of Chin Over Bar Pull Ups

Scaled: Max Reps of Ring Rows

Conditioning

Metcon (Time)

In Teams of 3:

PART A:

Front Rack Walking Lunges 50′

8 Jerks

Front Rack Walking Lunges 50′ (155/105)

*1 Team Mate at a Time

PART B:

30 Box Jump Overs (24/20)

30 Power Snatches (75/55)

30/24 Cal Row

*Waterfall Style “follow the leader”

PART C:

400m Run with 1 DB Carry (35/25)

*All Teammates run together

PART D:

10 Rope Climbs

50 HSPU

*1 Person on rope / 1 Person on HSPU / 1 Person Rests (2 people can be working at the same time)