CrossFit Wynwood – CrossFit

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Back Squat (E2MOM x 10:00)

Every 2:00, perform 3 Paused Back Squats

> Descend steadily & pause 0:03 @ the bottom

> May increase weight each round

> Aim for 70-75% of 1RM

_ _ _ _

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

200m Run

10 Hang Power Cleans (155/105) | (135/95)

10 Back Squats
> Score Run as 1 rep

> 1 Round = 21 Reps

Accessory

4 Sets

GHD Hip Exentsion x12

1/2 GHD Sit Ups x12

3 Sets

Alt. DB Curls x8 /arm

Overhead DB Tricep Extensions x16