CrossFit Wynwood – CrossFit

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Metcon (Time)

4th of July Kitchen SInk

Teams of 2 (For Time)

Buy In: 1776m Row

4 Rounds

18 Hang Squat Cleans (155/105)

18 Pistols

18 Knee to Elbows

18 Burpees

Buy Out: 2018m Run
– 40 Min Cap

– Sub Pistols for 18 Goblet Lunges (53/35)

– One Person Rowing/Running at a time

Accessory

Single Arm Dead Hang: Accumulate 1:00 /side

Quad Stretch: 1:00 /side

Hamstring Stretch: 1:30 /side

Glute Stretch: 2:00 /side