CrossFit Wynwood – CrossFit

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Strength/Skill

Every 1:15 x 7 Sets*

5 Back Squats

*Start at a light weight a build to a moderate weight.

Metcon (Time)

“Drop it Like it’s HOT” – For Time

800m Run

25 Back Squats (95/65)

150 Double Unders

25 Back Squats

800m Run

-16:00 Cap

Accessory Work (No Measure)

3 sets

A1) 8-10 RNT suit case DB reverse lunges ( 3 second ecentric )

A2) 30 – 45 sec tuck L- sit on rings

A1 and A2 are a super set… rest as needed between rounds