CrossFit Wynwood – CrossFit

Strength

Back Squat (3×5)

70% x 5

80% x 1

72% x 5

82% x 1

74% x 5

84% x 1

*90 sec rest between sets
Enter your last 5 rep set for wodify (74%)

Conditioning

Metcon (AMRAP – Reps)

4 Rounds

40sec Max Wallball (20/14)

20sec REST

40sec Max Burpee Box Jump Over (24/20)

20sec REST

Accessory

Metcon (No Measure)

5×10 of GHD Back Extensions

5×10 of GHD Sit Up

*make sure you maintain an arch in your lower back on extensions as you lower and raise!

*you may alternate between each movement