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
Overhead Squat (4×5)
In 4 Sets, Build to a Heavy 5 Rep Overhead Squat
_ _ _ _
Metcon (No Measure)
Min 1: 7 OHS + 7 C2B Pull Ups
Min 2: Repeat, Etc..
Odd: 7 OHS + 5 Pull Ups
Even: 7 Front Squats + 5 Pull Ups
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.
Hollow Hold + Hollow Rock: 3×0:20+10
Banded Pull Aparts: 3×20
Banded Straight Arm Lat Pull Downs: 3×15