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Saturday 01/18/2019

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthFarmer's Carry (3x 200 meters)3x 200 m farmers carry KB or DBMetconMetcon (Time)In Teams of 2 5 rounds for Time 20 KB swings (35/26) 20 goblet squats 20 Burpee box [...]

Friday 01/17/2020

CrossFit Wynwood - CrossFitView Public WhiteboardWeightliftingSnatch (1RM Snatch )ConditioningMax Bike Cals (Calories)Max bike cals in 1 minuteMetconMetcon (Time)4 rounds for time 200m Run 10 pull-ups 15 push ups 20 airsquats

Thursday 01/16/2020

CrossFit Wynwood - CrossFitView Public WhiteboardConditioningMetcon (No Measure)EMOM x 10 minutes 10 wallballs EMOM (20/14)(14/10)MetconMetcon (5 Rounds for reps)E3MOM x 15 MIN 4 Devils Press (35,25)(25,15) 8 DB box step overs 12/10 Calorie Row

Wednesday 01/15/2020

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthFront Squat (1RM)MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups

Tuesday 01/14/2020

CrossFit Wynwood - CrossFitView Public WhiteboardGymnasticsPull Up Drills10 minutes to work on pull ups, or ring muscle ups Beginner- pull ups and scaling options Intermediate -Kipping and butterfly pull-ups Advance -strict or kipping ring muscle [...]

Monday 1.13.2020

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthDeadlift (1RM Deadlift )MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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