CrossFit Wynwood – CrossFit

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Warm-up (No Measure)

Warm Up on Bike or Rower for 2-3 minutes


AMRAP 3min

4 Med Ball Deadlifts

4 Med Ball Hang Squat Cleans

4 Med Ball Push Press

-1min rest

AMRAP 3min

4 Med Ball “Air Balls” (toss and catch ball in place)

4 Med Ball Burpees (do not let the ball go at any point)

4 Russian Twist with Med Ball


Back Squat (Build to a heavy 5 rep)


Metcon (Time)

21 – 15 – 9

Hang Squat Clean (115/75)

Box Jump (30/24)