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

Split Jerk (E2MOM 12:00 x 3 Reps)

Practice the Split Jerk for 12:00 mins.

Main Focus: –

– Identifying foot positioning

– Improve recovery

Metcon (Time)

In Teams of 2

5 Rounds (For Time)

100 Double Unders

20 Shoulder to OH (115/85) | (95/65)
– One Partner working at a time

– Split work up as necessary

– 12:00 Cap

Accessory

3 Sets

Banded Passthroughs x10

Banded Lat PullDowns x15

Side Plank 3×0:45 /side