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

10 Half Kneeling Single Arm KB/DB Strict Press /arm

10 KB Upright Row

10 Strict Dips

10 Single Arm RIng Rows /arm
_ _ _ _

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18:00

10 Russian KBS (70/53)

15 Wall Ball (20/14)

10/8 Calorie Bike/Row

Bear Hug Carry x Gym Length (45/25)
– For Bear Hug Carry, Gym Length

would be 2 Trips up/down the

floor or outside on the turf.

Accessory

Dedicate 10:00-12:00 Mins to stretching & socializing