CrossFit Wynwood – CrossFit

Strength

Pause Jerk (3×2)

Push Jerk 3sec pause 3×2
Pause in the dip!

Push Jerk (5×2)

Build to heavy 2 rep

Metcon

Metcon (Time)

800m run

10 S2OH (185/135)

800m run

15 S2OH (165/115)

800m run

20 S2OH (135/95)

800m run

Accessory

Metcon (Weight)

5×5 Weighted Good Mornings @ 20% of 1rm