CrossFit Wynwood – CrossFit

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Metcon (Weight)

3 Sets (For Quality)

3 Weighted Pull-ups

50m Farmer Walk (150ft)

Max Effort Ring Rows

Rest 2:00 b/w sets

15 Min Cap
Note max weight performed for 3 Pull Ups

Metcon (6 Rounds for reps)

6 Rounds

0 :45 Max Effort Bike

Rest 0:45

0 :45 Russian KB Swing (53/35)

Rest 0:45
Score max Bike Cals + KBS Reps per round

Accessory

Alternating Bicep Curls: 3×10

Banded Tricep Pull Downs: 2×20

Couch Stretch: 1:30 / leg