Announcements

Marathon Row – Team Challenge!
That’s right, 42,195 meters split as you like between 4 team members–must have at least 1 Female. Make your teams, draft players and start practicing.
Vote for the date on the blackboard wall–Oct. 20, 26 or Nov. 3. One vote per person pls.

CrossFit Wynwood – CrossFit

View Public Whiteboard

Warm Up / Clean Complex (3+1+1+1)

3 Sets

1 Power Clean +

1 Front Squat +

1 Hang Squat Clean
– Goal: Build up to weight used for WOD (155/105) (115/75)

– 10:00 Total

Metcon (3 Rounds for time)

3 Sets

Every 6:00, Perform…

400m Run

12 Burpees Over the Bar

9 Squat Clean (155/105) | (115/75)
– Perform a set a 0:00, 6:00, and 12:00.

– Rest with remaining time, then repeat.

– Score: Each Round

– 18:00 Total

Accessory

Accumalate 2:00 Each:

Couch Stretch /leg

Pigeon Stretch /leg