CrossFit Wynwood – CrossFit

View Public Whiteboard

Front Squat (3RM)

WIth a 16:00 Min Clock,

Build to a 3 Rep Max Front Squat

Push Press (1RM)

With a 12:00 Min Clock,

Build to a 1 Rep Max Push Press

Metcon (No Measure)

3 Rounds x 3:00 Intervals

20/12 Cal Bike

20 Plate OH Reverse Lunges (45/25)
– Sprint Cal Bike in <1:00
– Rest with remaining time of 3:00 mins

– If Bike monitor fails, perform 0:35 Second Sprint


GHD Reverse Hyper 3×12

Banded Goodmornings x50

Incline DB Bench Press 3×12