CrossFit Wynwood – CrossFit

Warm-up

Warm-up (No Measure)

7min AMRAP

30 seconds Rower or Bike

15 Jumping Air Squats

30 seconds Hang from Rig

30 Plate Hops

Strength/Skill

DB Complex (3 sets (Not for Time))

3 Single Arm DB Deadlift

3 Single Arm DB Hang Clean

3 Single Arm DB S2OH

*Right arm – then rest 1min

*Left arm – then rest 1min

Conditioning

Metcon (Time)

3 rounds for time:

10 Alternating DB Snatch (50/35)

10 Right Arm Hang Clean + Push Press

10 Alt. DB Snatch

10 Left Arm Hang Clean + Push Press

15 T2B
Same DB for all movements