CrossFit Wynwood – CrossFit

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Strict Press (5RM)

7:00 Min to Build a

Heavy 5 Rep Strict Press

Rest 2:00

EMOM x 7:00*

3 Strict Press + 2 FR Reverse Lunges + 1 Front Squat

*EMOM at 90% of 5RM

– 16:00 Total

Metcon (Time)

AMRAP x 3:00

7 Hang Power Cleans (95/65)

7 Lateral Burpee Over Bar

+

Rest 1:00 Min

+

3 Rounds FT

7 Hang Power Cleans (95/65)

7 Lateral Burpee Over Bar
– Score: 3 Rounds for Time

– Goal: Test yourself on AMRAP, push to finish 3RFT under 3:00 mins

Accessory

Weighted Plank: Accumulate 3:00

Hamstring Stretch: 2:00 /side

Quad Stretch: 2:00 /side