CrossFit Wynwood – CrossFit

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Skill

Review each for 5:00:

> Double Dumbbell Snatch

> Front Foot Elevated Reverse Lunge

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Metcon (AMRAP – Rounds and Reps)

EMOM x 12:00

MIN 1 — AMRAP 4 Elevated Lunges + 4 Push Ups

MIN 2 — 12/10 Calorie Row

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

EMOM x 12:00

MIN 1 — AMRAP 4 Air Squats + 4 Double DB Snatches (35/20)

MIN 2 — 3 Bike Sprints @ 0:10 Hard / 0:05 Slow
> Start each AMRAP were you left off

> Perform Lunges off a 45# plate

> 3 Sets of Bike Sprints will be 0:45 total

> Score AMRAP: 1 Round = 8 Reps

Accessory

Weighted Plank 3×0:30

Paused Cossack Squats 3×4/leg