CrossFit Wynwood – CrossFit


1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5 min then 2k row for time

2k Row (Time)

Max Effort 2k Row

Open Skill

Metcon (10 Rounds for reps)

15min Open Skill Work

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

***Increase in reps over last week

(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