CrossFit Wynwood – CrossFit

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Endurance

Metcon (No Measure)

100m Run

-rest 15 sec-

200m Run

-rest 15 sec-

400m Run

-rest 1 min-

200m Run

-rest 15 sec-

100m Run

Then

*2min DUB practice*

Conditioning

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 DUBs

15 KB Swings (70/53)

30 DUBs

15 Burpees

Accessory

Metcon (No Measure)

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

DB Bicep Curls (both arms at the same time) (30/20)

DB Double Bent Over Row (both arms at the same time)