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Tuesday 080817

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)Gymnastic Strength: 4x3 Weighted Pull Ups 2x3 Weighted Chin UpsConditioning Metcon (Time)21 -15 - 9 Cal Row Burpees Over the rower Kettle Bell Swings (32/24kg) 400m Run (after 21 rep [...]

Friday 080417

CrossFit Wynwood - CrossFitStrengthSquat Snatch (20 min to Build to 3rm TnG Squat Snatch)Conditioning Metcon (Time)4 rds for time: 18 Cal Row 5 Power Snatch (135/95) 25 Wall Ball (20/14)

Thursday 080317

CrossFit Wynwood - CrossFitCore WodMetcon (AMRAP - Rounds and Reps)12min AMRAP 20sec L-Sit Holds on parallelettes 10 Supermans 10 T2B 20sec plank holdsConditioning Metcon (Time)3 rds for time: 20m bear crawl 20m heavy DB front [...]

Wednesday 080217

CrossFit Wynwood - CrossFitStrengthMetcon (No Measure)Strength Part 1: 10min EMOM Min 1: Bench Min 2: Deadlift Bench Press 5x5 (@60-70% of rm) + 3 dead lift at 70% of 1rmMetcon (Weight)Strength Part 2: 8min EMOM [...]

Tuesday 080117

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)5 rds 3 C2B pull up followed by 5 pull ups RX (all unbroken) RX+(all butterfly/all unbroken)Conditioning Metcon (AMRAP - Reps)5 rds 1min max reps Front Squat RX(135/95) RX+(155/105) 1min [...]

Monday 073117

CrossFit Wynwood - CrossFitStrengthHang Power Clean + Push Jerk + Split Jerk (20min to build to a heavy set)Conditioning Metcon (AMRAP - Rounds and Reps)AMRAP 10min 5 Power Cleans (155/135) 10 HSPUAccessoryMetcon (No Measure)4 rounds [...]

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