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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Metcon (4 Rounds for reps)

Perform Each Interval:

(3:00 On / 3:00 Off)

A. Calorie Row/Bike (Target 50/40)

B. AMRAP

15 Strict Press (75/55) | (55/45)

15 T2B

C. Calorie Bike/Row (Target 50/40)

D. AMRAP

10 Push Press (95/65) | (65/50)

10 T2B

Total: 21:00
Pacing:

– Maintain ≥ 60 RPM on Bike to

accomplish 50/40 Cals in <3:00
– Maintain a “1:55 500m Split” or

“+1000 Cal/Hour Split” to finish 50/40 Row in <3:00 Goal: For B & D, +3 Rounds Score: Total Cal/Reps for Each Round

Accessory

Half Kneeling Single Arm DB Press; 3×8 / Arm

GHD Sorenson Hold: 3×0:30-0:45