CrossFit Wynwood – CrossFit

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Skill

Rope Climb (On a 8:00 Running Clock Rope Climb Skill Work )

Beginner: work on achieving your first rope climb, technique work

Intermediate: Complete 1 rope climb EMOM for 6 Minutes

Advance : Work on Legless Rope Climbs, or seated legless EMOM 1 Legless Rope Climb for 6 MIN

Metcon

Metcon (AMRAP – Reps)

Partner Workout

In teams of 2

AMRAP x 4 Min

DB Snatches (50/35)(35/25)

* Every time you break 3 Burpees

-Rest 1:00

AMRAP x 4 min

Double Unders

* Every time you break 2 Burpees

-Rest 1:00

AMRAP x 4 Min

Pull Ups

* Every time you break 1 burpee

Rest 1:00 Min

AMRAP x 4 Min

Calorie Row

*One Partner Working at a Time