CrossFit Wynwood – C.B.C. Wynwood
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)