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Friday 072117

CrossFit Wynwood - CrossFitStrengthDeadlift (15 min to build to a heavy deadlift)Conditioning Metcon (Time)12 - 9 - 6 - 9 - 12 Front Squat (155/135) Bar Facing Burpees C2B Pull Ups HSPU

Thursday 072017

CrossFit Wynwood - CrossFitSkillTurkish Get Up (15 min of skill to build to a heavy weight)Conditioning Metcon (No Measure)5 Rounds 3 x 3 Turkish Get Ups (35/25) RX + 53/35) 30-45 sec Hollow Hold RX+ [...]

Wednesday 071917

CrossFit Wynwood - CrossFitConditioning Metcon (Calories)Assault bike intervals 5 sets: 30 sec sprint Recover 2 mins or more between sets Goal: guys: 85+ RPM Girls: 65+ RPMConditioning Metcon (Time)Teams of 3 1200m run (400m each) [...]

Tuesday 071817

CrossFit Wynwood - CrossFitStrengthBench Press (Take 20 min to establish 1rm Bench)Conditioning Metcon (AMRAP - Rounds and Reps)12 min amrap 60 dubs 20 T2B

Monday 071717

CrossFit Wynwood - CrossFitStrengthMetcon (5 Rounds for weight)Every 90 secs x 5 2 hang power clean + 2 S2OH - increase weight acrossConditioning Metcon (Time)For Time: 50 wall ball (20/14) 9 clean and jerk 165/115 [...]

Saturday 071517

CrossFit Wynwood - CrossFitConditioning McGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24"In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, [...]

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