CrossFit Wynwood – CrossFit


Metcon (AMRAP – Reps)

4min 400m run + max Assault Bike Cals

4min REST

4min 400m run + max Double Unders

4min REST

4min 400m run + max burpees

4min REST

4min 400m run + max HS Push Ups

4min REST


Metcon (10 Rounds for reps)

15min Open Skill Work

**Complete the same amount of reps over a 10min EMOM

(do not increase or decrease reps, if you fail to complete the EMOM try again Saturday)


Rope Climbs (legs, legless, L-sit)

Muscle Ups (bar or rings)

Pull Ups (C2B, Chin Over Bar, Butterfly, kipping . . . NO STRICT)

Pistol Squats



Handstand Walks


Metcon (No Measure)

Ring Rows to belly button (working strength for muscle up pulls) 3×10

*Keep Rings close to body, once you reach your belly button pull through rings