CrossFit Wynwood – CrossFit

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Back Squat (Every 1:30 x 3 Reps)

Every 1:30 for 10:30, perform 3 Back Squats.

> Build in weight for the first 4 sets,

then hold for the remaining 3 sets

> 7 total sets

_ _ _ _

Metcon (Time)

3 Rounds

30 Wall Ball (20/14)

30/25 Cal Row

30 Box Jumps (24/20″)

Cap: 20:00 Min

Accessory

3 Sets

GHD Hip Extensions x12

1/2 GHD Sit Ups x12

Half Kneeling Single Arm DB Press: 3×8 /arm*

*Knee that is down is arm you press with