CrossFit Wynwood – C.B.C. Wynwood

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Warm-up (No Measure)

“Bandz Will Make You Dance”

10 MIN AMRAP

20 Side Steps R

20 Side Steps L

20 Air Squats

20 Butterfly Situps

Barbell Cycling

On the 2:00 x 5:

1 Muscle Snatch

2 Power Snatches

3 Squat Snatches

Complex does not need to be completed unbroken.

Metcon (AMRAP – Reps)

“KANYE’S WORKOUT PLAN”

Part #1 – In a 7:00 Window:

Run 800 m

Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Thrusters (95/65)