CrossFit Wynwood – CrossFit

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Push Jerk (5-3-1-1-1)

– Find a heavy single Push Jerk

Metcon (AMRAP – Reps)

AMRAP x 9:00

3-6-9-12-15, etc…

Devil’s Press (35/25)

Up/Downs

*10 Mountain Climbers B/W Each Round
– Devil Press = two arm DB snatches

– DB’s touch ground every rep

– Knee touches elbow on Mountain Climbers

– Score Total Reps

– Ex Score: Round 1, 16 reps

Round 2, 38 reps

Round 3, 66 reps

Round 4, 100 reps

Accessory

2 Sets

1) Banded Pull Aparts x20

2) Banded Pass Throughs x20

DB Lateral + Front Raises: 3×10+10 (light weight)