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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Skill

T2B Skill Complex:

RX:

3 Sets

3 Scap Pull Ups

3 Sec T2B Hold

3 Top Half Strict T2B

1-3 Pull Overs

Intermediate/Beginner:

3 Sets

3-5 Scap Pull Ups

3-5 Strict Leg/Knee Raises

3-5 Sec T2B / Knee Tuck Hold

Time: 9:00

Metcon (4 Rounds for reps)

4 Sets

AMRAP x 4:00

3 Power Cleans (205/145) | (135/95)

6 T2B / Knees to Elbows

9 Hand Release Push-ups

Rest 1:00 B/W Sets

Total: 19:00
– 1 Round = 18 Reps

– Goal: >3 Rounds each Set

– Begin each Set on Power Cleans