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Saturday

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Teams of 2 Buy in 10 heavy tire flips/10 heavy 50ft sled push 100 HR burpees 100 medball cleans (20/14) 100 box Jumps (24/20) Buy out 10 heavy tire flips/10 [...]

Friday

CrossFit Wynwood - CrossFitStrengthDeadlift (5 sets of 5 TnG)Every 2min for 10min (5 sets) 5 TNG Deadlifts @70-75% of 1rmConditioning Annie (Time)50-40-30-20-10 Double-unders Sit-ups

Thursday

CrossFit Wynwood - CrossFitConditioning Metcon (Time)For Time: 400m Run 7 rounds of Ropey Cindy 400m Run 5 rounds Ropey Cindy 400m Run 3 rounds Ropey Cindy 400m run *Ropey Cindy= 1 rope climb, 10 push-ups, [...]

Wednesday

CrossFit Wynwood - CrossFitStrengthSnatch (2 reps every 90 sec)Squat Snatch every 90 seconds for 8 sets 2 reps Set 1 & 2 @70% Set 3 & 4 @75% Set 5 - 8 @80%Conditioning Metcon (15 [...]

Tuesday

CrossFit Wynwood - CrossFitGymnasticsGymnastics Strength 25 rounds of: RX: Unnroken Rounds RX+: all 10 reps linked and unbroken 4 Strict Pull Ups 3 Pull-ups (kip or butterfly) 2 C2B (kip or butterfly) 1 Bar MUP [...]

Monday

CrossFit Wynwood - CrossFitStrengthFront Squat (3 sets of 10 @70% of 1rm)Conditioning Metcon (Time)15 12 9 6 3 Front Squats Rx(135/95) Rx+(155/105) Burpees 5 4 3 2 1 Box Jumps Rx(24/20) Rx+(30/24) *after each round

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