CrossFit Wynwood – CrossFit

Conditioning

Metcon (Time)

Partners for time:

400m run with medball (20/14) *both partners run together

50 Hang Power Snatch (95/65)

500m row (break up anyway)

100 push ups

400m run with medball *run together

50 Box jump overs (24/20)

500m row (break up anyway)

Open Skill

Metcon (12 Rounds for reps)

15min Open Skill Work

**If you completed the 10min EMOM on Thursday then increase your time to 12 min with the same amount of reps

or pick a different movement and hit a 10min EMOM.

*Ideas/suggestions:

Rope Climbs (legs, legless, L-sit)

Muscle Ups (bar or rings)

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

Pistol Squats

DUBS

HSPU

Handstand Walks