CrossFit Wynwood – CrossFit

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Warm-up

Metcon (No Measure)

3 Rounds – Continuous effort

100m run

10 Ring rows (false grip) to sternum

15 Air squats

:30 Plank hold

then

1 Round

10 Wall balls (full ROM)

10 Hang muscle snatch (empty BB)

30 single-unders or 30 plate hops
This is Warm-up. Don’t race through it

WOD

Metcon (Time)

FOR TIME

100 Double Unders

75 Wall Ball (20/14)

50 Hang Power Snatch (75/55)

25 Ring Muscle ups or Burpee Pull-up

50 Hang Power Snatch (75/55)

75 Wall Ball

100 Double Unders

*30 minute Time Cap
Scales–Jumping ring MU or low squating transitions

Accessory

DB Strict Press (4 x failure – Both arms together; Moderate wgt.)

Rest 2 mins between sets