CrossFit Wynwood – CrossFit

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Overhead Squat (Build to Heavy 3 Reps)

EMOM x 10:00

Perform 3 Overhead Squats (Moderate-Heavy)

> Build in weight for first 5:00

> Then hold across for the remaining 5:00

_ _ _ _

Metcon (Time)

In Teams of 2…

8 Rounds (Each)

3 Overhead Squats (155/105)|(115/80)

5 Strict Pull Up

7 Burpees Over the Bar
> P1 starts with 3 OHS, then P2 begins, P1 does 5 St. PU’s, then goes P2

> Chin over the Bar for Pull Up’s

> Perform Burpees OTB starting parallel to the bar

Accessory

Seated Arnold Press 3×10

3 Sets

Kneeling DB Front Raises x10

Kneeling DB Lateral Raises x10