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.

CrossFit Wynwood – CrossFit

View Public Whiteboard

W/U: Metcon (No Measure)

2 Rounds

0:30 Hollow Hold or Hollow Swings

(L) Single Arm Farmer’s Carry x Gym Length

(L) Single Arm KB Deadlift x5

0:30 Arch Hold or Hips to Bar

(R) Single Arm Farmer’s Carry x Gym Length

(R) Single Arm KB Deadlift x5
– During F Carry and SA DL, focus on maintaining alignment and working against rotation of KB

– If performing/attemping BMU, opt for 0:30 Hollow Swings & Hips to Bar Swings

– 8:00 Cap

Metcon (Time)

For Time

21-15-9

Pull Ups / Jumping Pull Ups

Deadlifts (225/155) | (185/125)

immediately into…

15-12-9

Bar Muscle Up / Burpee C2B

Deadlifts (225/155) | (185/125)

Cap: 20:00
Option 2:

15-12-9 / 12-9-6

– Scale volume accordingly

– Goal: Finish <17:00

Accessory

Goblet Squat: 4×10

Turkish Get Ups: 4×2/side