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Friday 111618

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)AMRAP x 5:00 21-15-9 Power Snatch (75/55)|(55/45) Pull Up Rest 5:00 AMRAP x 5:00 21-15-9 OH Squats (75/55)|(55/45) Toes to Bar Rest 5:00 AMRAP x 5:00 21-15-9 [...]

Wednesday 111418

CrossFit Wynwood - CrossFitView Public WhiteboardHang Clean Complex (5x1+1+1)Perform 5 Sets of: Clean Deadlift Above the Knee Hang Power Clean Above the Knee Hang Squat Clean- Work on introducing/maintaining hookgrip - Record Heaviest Set - [...]

Tuesday 111318

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upJump Rope Practice: Tabata (0:20/0:10) Minute 1 - Jumping Jacks MInute 2 - Single Unders Minute 3 - Scissor Jumps Minute 4 - Double Unders (Attempts) _ _ _ _Metcon [...]

Monday 111218

CrossFit Wynwood - CrossFitView Public WhiteboardDeadlift (6x3)Build to a Heavy Triple. Cap: 18:00Metcon (AMRAP - Reps)AMRAP x 12:00 2 - 4 - 6 - 8 ... Toes to Bar Deadlift (255/165) Lateral Burpee Over BarScore:Total [...]

Saturday 111018

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (Time)In Teams of 2... 80 Alternating DB Snatch (50/35)|(35/20) 60 Pull Ups 40 Box Jumps (30/24") 200m Overhead DB Carry 40 Box Jump (30/24") 60 Pull Ups 80 Alt. [...]

Friday 110918

CrossFit Wynwood - CrossFitView Public WhiteboardFront Squat (4x5 Tempo 0:03 Down)- Perform 4 Sets of 5 Front Squats - Each Rep will be 0:03 Tempo on the way down, Fast up - Increase accordingly per [...]

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