CrossFit Wynwood – CrossFit

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Strength

Warm-up (No Measure)

EMOM x 12 Minutes

MIN 1- 10 Seated Tempo Arnold Press (21X1)

MIN 2- 15 Box Dips

MIN 3 -10 Glute Bridges *weighted

Metcon

Metcon (Time)

Death By 2 Burpees

Min 1: 2 Burpee

Min 2: 4 Burpee

Min 3: 6 Burpee

Min 4: 8 Burpee

Min 5:10 Burpee

Min 6: 12 Burpee

Min 7: 14 Burpee

Min 8: 16 Burpee

Min 9: 18 Burpee

Min 10: 20 Burpee

Continue to each minute until the clock catches up to you