CrossFit Wynwood – CrossFit

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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