CrossFit Wynwood – CrossFit

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Front Squat (3 Reps x Every 1:30)

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

> Build in weight for the first 5 sets,

then hold for the remaining 2 sets or continue building

> 7 total sets

_ _ _ _

Metcon (Time)

3 Rounds

10 Front Squats (135/95) | (95/65)

15 C2B Pull Ups / Kipping Pull ups

20 Box Jumps (24/20)

Time: 12:00
> Front Squats start with bar on the floor.

Accessory

3 Sets

GHD Hip Extensions x15

GHD Sit Ups x10

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

*Knee that is down is arm you press with