Announcements

10th Annual Kevin Garcia Foundation Christmas Toy Drive is underway–Now thru Dec. 14th.
Bring in new, unwrapped toys or gift cards for kids 0-17 yoa. Big donation box up front. Lets fill it up and we’ll get another one to fill!

CrossFit Wynwood – CrossFit

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Overhead Squat (4×5)

In 4 Sets, Build to a Heavy 5 Rep Overhead Squat

Total: 15:00

_ _ _ _

Metcon (No Measure)

EMOM x14:00

RX: (75/55)

Min 1: 7 OHS + 7 C2B Pull Ups

Min 2: Repeat, Etc..

Intermediate/Masters: (65/45)

Odd: 7 OHS + 5 Pull Ups

Even: 7 Front Squats + 5 Pull Ups

Scaled: (45/35)

Odd: 5 OHS + 3 Jumping Pull Ups

Even: 5 Front Squats + 3 Jumping Pull Ups
– Choose Option that will best allow you to finish within 0:35-0:45.

– This an EMOM, race to finish work for ample rest

– If modifying pull ups, set up equipment needed prior to workout. Avoid set up during wod.

Accessory

Hollow Hold + Hollow Rock: 3×0:20+10

Banded Pull Aparts: 3×20

Banded Straight Arm Lat Pull Downs: 3×15