CrossFit Wynwood – CrossFit

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Skill

3 Sets (For Quality)

3 Weighted Ring Dips (@TEMPO 33X1)*

6 Kipping HSPU

*Tempo: 3 Sec Down, 3 Sec Hold, Fast Up, 1 Sec Pause

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:00

5-10-15-20-25, etc.

Wall Ball (20/14)

Calorie Row

Toes to Bar

Accessory

3 Sets

A1) Banded Shoulder External Rotations: x15/side*

A2) Banded Pull Aparts: x15

*Use light resistance for Rotations