CrossFit Wynwood – CrossFit

Metcon

Metcon (Time)

Partner Jason

For Time

100 Squats

5 MUPs

75 Air Squats

10 MUPs

50 Air Squats

15 MUPs

25 Air Squats

20 MUPs

100 Cal Assault Bike Buy Out

Open Skill

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 next Thursday)

*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