CrossFit Wynwood – CrossFit

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A: Front Squat (E3MOM x 6 )

Every 3:00 Mins for 12:00…

– Perform 6 Front Squats

– Recover with time remaining

– Start around +60%

– Aim to work up to 75%

_ _ _ _

B: Metcon (Time)

4 Rounds (For Time)

5/5 SA DB Front Squats (50/35) (30/15)

20 Deficit Pushups

30 Sit-ups (AbMat or GHD)

400m Run

Cap: 20:00
– Perform Deficit PU’s in between two plates, 45/15#’s

Accessory

3 Sets

GHD Hip Extension x12

Half Kneeling Single Arm DB Press x8 /arm