CrossFit Wynwood – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

AMRAP x 6:00

30/24 Cal Row

Max Muscle-Ups (Ring or Bar)*

Rest 2:00

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 6:00

10 Russian KB Swings (70/53)

10 V-Ups / Abmat Sit Ups

Rest 2:00

C: Metcon (No Measure)

EMOM x 6:00

Even: 10-13 Thrusters (75/55)

Odd: 10-13 OTB Burpees
– Perform any variation of Dips as a scale down for MU’s

– Score A: Total MU’s Completed

– Total Time: 22:00 Min

Accessory

3 Sets

BW Hip Extensions + Hold: 15 x 0:15

Half Kneeling DB Press x10 /arm