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Tuesday 021919

CrossFit Wynwood - CrossFitView Public WhiteboardClean Complex (EMOM 10:00)Over 10:00, every minute on the minute perform: 1 Power Clean 1 Hang Power Clean 1 Front Squat> Build in weight over the first 5 sets, hold [...]

Monday 021819

CrossFit Wynwood - CrossFitView Public WhiteboardSkillRope Climb Skill Session: For 10:00, practice Rope Climb Progressions or 4 Sets Single Arm Tempo Ring Row* x 4/arm L-Sit Hold x 0:10-0:15 *0:02 Pause at Top, 0:02 Down [...]

Saturday 021619

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)In Teams of 2... AMRAP 20:00 Buy-In: 5 Rounds (Each) P1: 15 Calorie Row P2: 15 Straight Leg Sit Ups With Remaining Amount of Time... P1: 5 [...]

Friday 021519

CrossFit Wynwood - CrossFitView Public WhiteboardSkillExtended Warm Up: EMOM 9:00 Min 1: 30 Hollow Body Flutter Kicks Min 2: 5 Plate Jefferson Curls + 5 Bent Over Rows* Min 3: 5 Kneeling SA DB Push [...]

Happy Valentine’s Day 021419

CrossFit Wynwood - CrossFitView Public WhiteboardSkillReview each for 5:00: > Double Dumbbell Snatch > Front Foot Elevated Reverse Lunge _ _ _ _Metcon (AMRAP - Rounds and Reps)EMOM x 12:00 MIN 1 -- AMRAP 4 [...]

Wednesday 021319

CrossFit Wynwood - CrossFitView Public WhiteboardClean Complex (1+1+2)In 10:00, practice and build the following Clean Complex: 1 Clean Deadlift 1 Hang Power Clean 2 Front Squats > Hang will be to above the knee _ [...]

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