CrossFit Wynwood - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, [...]

Friday 052617

CrossFit Wynwood - CrossFitStrengthHang Snatch (Take 25 min to build to a heavy 2 rep Hang Snatch)Beginners to intermediate: Work on following complex at light weight: 3 Hang Power Snatch + 3 OHSConditioning Metcon (Time)10 [...]

Thursday 052517

CrossFit Wynwood - CrossFitConditioning Metcon (Distance)In teams of 4: 4 Rounds 1 Min: Sled Push(big sled) 1 Min: Shuttle Runs 1 Min: Sled Drag (small sled w/straps) 1 Min: Yoke Carry (scale to carrying a [...]

Wednesday 052417

CrossFit Wynwood - CrossFitStrengthPower Clean (15 min to work up to a heavy power clean double )Conditioning Metcon (Time)Teams of three. Each athlete must complete a full round. 9 Rounds total (3 each) 25 Wall [...]

Tuesday 052317

CrossFit Wynwood - CrossFitConditioning Metcon (Calories)Rowing for Calories 4 sets: 20 second max calories • Focus on strong pull, and correct technique on rower. (legs body arms, arms body legs) • Men: 1 calorie every [...]

Monday 052217

CrossFit Wynwood - CrossFitStrengthBack Squat (6 x 2 pause back squat (1 second pause, NO BOUNCE))• Increase weight each setConditioning Metcon (Time)3 Rounds 400m Run RX+ 600 10 Back Squats at body weight.- (scale to [...]

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