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

Snatch EMOM (5-3-1 x 12:00)

EMOM x 12:00

(0:00-3:00) x 5 Hang Power Snatch

(4:00-7:00) x 3 Hang Power Snatch

(8:00-11:00) x 1 Hang Power Snatch
– Increase weight every 1-4 mins, honoring quality of movement

– Record Heaviest 1 Hang Power Snatch

_ _ _ _

Metcon (Time)

4 Rounds (For Time)

30 Alternating Reverse Lunges

20 HSPU

10 Toes to Bar

– or –

4 Rounds (For Time)

30 Alternating Lunges

25 Hand Release Push Ups

15 Knees to Elbows

Cap: 14:00
Goal: Finish <10:00 – Choose option that will allow
completion within time cap.