CrossFit Wynwood – CrossFit
Warm-up (No Measure)
In teams of 3:
*Partner rotating wall ball: conga line style – Partner 1 does 1 wall ball, partner 2 catches the ball as it comes down and tosses for rep 2, partner 3 catches the ball and tosses for rep 3 and so on . . .
**if the ball is dropped each team member must do 5 burpee then go back to rotation.
Front Squat (Build to Heavy 4 Rep set)
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
12 Box Jumps – 24/20 (Rx+ 30/24)
9 Push-ups (Rx+ hand release)
6 Front Squats (135/95) (Rx+ 155/105)