CrossFit Wynwood – CrossFit


Warm-up (No Measure)

With a partner complete the following:

20 Assault/Rower Cals (alternating every 5 cals)

15 Synchronized Med Ball Cleans

10 Burpees while partner hangs from rig

15 Synchronized Med Ball Cleans

20 Assault Bike/Rower Cals (alternating every 5 cals)


Power Clean (Build to Heavy-Moderate set of 3)


Metcon (AMRAP – Rounds and Reps)

14min AMRAP

8 Power Cleans (135/95)

12/10 Assault Bike Cals

14 Pull-Ups