CrossFit Wynwood’s Bootcamp powered by Triple Threat Fitness 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.

CrossFit Wynwood - CrossFit

Dynamic Warm Up (No Measure)

Coach's Choice.

Metcon (Time)

In Teams of 3:

6 Rounds:

3 - Rope Climbs

14 - Alternating DB Snatches (7/7) RX: 70/45

7 - Squat Clean RX: 185/115

*Relay Style Workout*

Partner 1 must complete all 3 rope climbs, then tag partner 2 to do his/her 3. Partner 2 then tags partner 3.

Partner 3 then tags Partner 1 to begin DB snatches, then tags partner 2 to do his/her DB snatches...etc etc.
Rope Climb Modification: 3 Ground to Standing Pull + 3 Knees to Elbow on the Rope or 14 Ring Rows

For first timers...

14 Ring Rows

14 Alternating DB Snatches (7/7)

14 Med Ball Cleans