CrossFit Wynwood – CrossFit

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Front Squat (5×2 @90% )

– Work for 5 sets of 2 reps at 90% of your 1 Rep Max Front Squat

– 20 Mins

Metcon (Time)

For Time

15-12-9-12-15

Calorie Bike

Front Squat (135/95)

Push Press (135/95)
– 15:00 Min Cap

– Choose a weight that is manageable when fresh, but challenging when fatigued.

– Can sub Bike for Row (Same calories)

Accessory

Weighted Reverse Lunges 3×8 /leg

GHD Hip Extensions 3×12

Banded SA OH Tricep Extensions x30 /arm