CrossFit Wynwood – CrossFit

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Warm-up

Warm-up (No Measure)

In teams of 3:

5min AMRAP

*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.

Strength

Front Squat (Build to Heavy 4 Rep set)

Conditioning

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)