CrossFit Wynwood – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 3 rotating every 200m (switch on the even 200, 400, 600 etc)

Row 1000m

Partner 1-Row 200m

Partner 2-10 Burpees

Partner 3-10 Boot Strapper Squats + 10 mtn climbers

Then . . . once completed:

-Stand in circle 3 feet apart-

30 Push Press toss w/wall ball (total)

20 Squat + toss w/wall ball (total)

10 Push Press then burpee after the toss athlete does burpee (total)

Strength/Skill

Back Squat (Build to a heavy 4 rep)

Conditioning

Metcon (AMRAP – Rounds and Reps)

E2MOM for 12 min

MIn 1&2 – 30 Wall Ball (20/14) + 10 Burpees

Min 3&4 – 25 Box Jumps (30/24)

Min 5&6 – 20 Wall Ball (20/14) + 15 Burpees

Min 7&8 – 20 Box Jumps Overs (30/24)

Min 9&10 – 10 Wall Ball (20/14) + 20 Burpees

Min 11&12 – 15 Burpee Box Jump Overs (30/24)

*You have 2 min to complete the work in each round. Rest the remainder of the work period.