CrossFit Wynwood – CrossFit
Front Squat (4×5 Tempo 0:03 Down)
– Perform 4 Sets of 5 Front Squats
– Each Rep will be 0:03 Tempo on the way down, Fast up
– Increase accordingly per set
– Aim for 68-73% of FS
Metcon (Time)
In Teams of 2…
1200m Row
60 Russian KBS (70/53)|(53/35)
60 Front Squats (95/65)|(75/55)
800m Row
40 RKBS
40 FS (135/95) | (95/65)
400m Row
20 RKBS
20 FS (165/115) | (115/80)
200m Row
10 RKBS
10 FS (195/135) | (135/95)
Cap: 20:00
– One Partner working at a time
– Split reps accordingly