CrossFit Wynwood’s Bootcamp is a high-intensity core strength and conditioning program that delivers GUARANTEED RESULTS! This one-hour workout will challenge your body in a variety of ways. Our program focuses on all ten components of optimal physical fitness: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.


Main - Competitors WOD

Weightlifting

Front Squat (10x3. Rest 90sec. 85%-95%.)

Metcon

Metcon (AMRAP - Rounds and Reps)

With a running clock:

at the 0:00-20:00

10-8-6-4-2 Clean and Jerk, 135/95lb

1 round of “Cindy” after every set (5 total RDS)

at the 20:00-40:00

10-8-6-4-2 Clean and Jerk, 135/95lb

1 round of “Nate” after every set (5 total RDS)

40:00 Time Cap
Cindy - 5 Pullups, 10 Push-ups, 15 Air Squats

Nate- 2 MU, 4 HSPU, 8 KBS 70/55lb

Sub MU for 2 Strict C2B Pullups