CrossFit Wynwood – CrossFit

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Skill

EMOM x 10:00

Min 1 – 5-8 Reps of Tempo HSPU or Progression (0:03 Down)

Min 2 – Moderate Pace Row (3 Hard Pulls + 2 Easy Pulls)

*Advanced athletes may practice Free Standing Hold or HS Walk

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Metcon (Time)

3 Rounds (For Time)

60 Walking Lunges

40 Alt. Single Arm RKBS (53/35) | (35/18)

20 HSPU or 10/10 Single Arm KB Push Press

Time: 18:00

Accessory

Chin Ups 3xMax Effort

Single Arm DB Row 3×8/side

Weighted Plank 3×0:30