CrossFit Wynwood – CrossFit

Conditioning

Metcon (Time)

Filthy 15 Miles

In teams of 4

60 rounds (15 per team member)

Run 400m

3 HSPU

2 Pistol Squats

1 Muscle Up

*Relay Style – Each team member will start their run 1min after each person

Conditioning

Metcon (12 Rounds for reps)

15min Open Skill Work

**Complete the same amount of reps over a 12min EMOM

***Increase in reps over last week

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

*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