CrossFit Wynwood – CrossFit
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