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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 _ [...]

Tuesday 021219

CrossFit Wynwood - CrossFitView Public WhiteboardSkillGymnastics Foundation: Floor Movements Week 2 3 Rounds (6:00 Total) 0:30 -- 15 Hollow Rocks 0:15 -- Rest 0:30 -- 15 Superman Overhead Press 0:15 -- Rest 0:30 -- 15 [...]

Monday 21119

CrossFit Wynwood - CrossFitView Public WhiteboardOverhead Squat (Build to Heavy 3 Reps)EMOM x 10:00 Perform 3 Overhead Squats (Moderate-Heavy) > Build in weight for first 5:00 > Then hold across for the remaining 5:00 _ [...]

Saturday 020919

CrossFit Wynwood - CrossFitView Public WhiteboardSkillPractice and Perform the following Complex for 10:00: "Kettlebell Flow" 1 Russian Single Arm KB Swing (Right Arm) 1 American Single Arm KB Swing (Right Arm) 1 Forward Lunge (Right [...]

Friday 020819

CrossFit Wynwood - CrossFitView Public WhiteboardThruster (Build to 5RM )In 12:00, find a 5 Rep Max Thruster. > Work off the squat rack > Focus on breathing and connecting reps _ _ _ _Metcon (AMRAP [...]

Thursday 020719

CrossFit Wynwood - CrossFitView Public WhiteboardSkillEMOM x 9:00 Min 1 - 0:15 Active Hang + 3-5 Strict Pull Ups Min 2 - 0:15 L-Sit + 3-5 Strict Box Dips Min 3 - 0:30 Active Hold/Stretch [...]

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