CrossFit Wynwood – CrossFit

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Back Squat (4×2@85%)

– 20 Min Cap / Rest 1:30 between sets

– Stick to your 85%, today is NOT a heavy double

– If you’re familiarizing yourself with the Back Squat, do 4×4 by feel.

Metcon (Time)

For Time:

1 Round

100 Double Unders

16 Deadlifts (155/105)

16 Hang Power Cleans

16 Push Jerks

2 Rounds

50 Double Unders

8 Deadlifts (155/105)

8 Hang Power Cleans

8 Push Jerks

4 Rounds

25 Double Unders

4 Deadlifts (155/105)

4 Hang Power Cleans

4 Push Jerks
– 18 Min Cap

– No rest b/w Rounds

– Same weight and bar for all barbell movements.

Accessory

Calf Stretch and Mobilize: 1:00 / side x2

Hamstring Stretch: 1:00 /side x2

Shoulder Stretch: 0:30 /side x2