• 01MAY
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    Monday 050216

    CrossFit Wynwood – CrossFit Metcon (Weight) Strength: Every 90 secs, 6 sets: 3 Front Squats (Work up to a heavy 3 rep..) Superset with 3 High Box Jumps Metcon (Time) Partners: 8 rounds for time: 10 OH Barbell Lunges RX: 95/65 8 Bar Hop Burpees 10 C2B Pull Ups *1 partner must complete a full

  • 29APR
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    Saturday 043016

    CrossFit Wynwood – CrossFit Metcon (Time) In teams of 3 For Time: 3400m Row27 min. Cap Metcon (AMRAP – Rounds and Reps) 27 Min. Amrap 21 Deadlifts 90 Dubs- While 1 Partner rows, other two partners work on AMRAP – Once Row is completed, all 3 work on AMRAP

  • 28APR
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    Friday 042916

    CrossFit Wynwood – CrossFit Complex 15 mins. to build a Heavy Complex of: Deadlift + Hang Clean + Squat Clean + Split Jerk Metcon (Time) 5 Rounds 15 T2B 15 Thrusters 115/7518 Min. Cap

  • 27APR
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    Thursday 042816

    CrossFit Wynwood – CrossFit Warm-up Warm-up (No Measure) Teams of Two: 4 Rounds 400m Run 20 Medball Burpee Toss 20 BF Med Ball Sit ups Toss 20 Squat Hold Toss (15min Cap) Conditioning Metcon (AMRAP – Rounds and Reps) Teams of Two: 20min AMRAP 1 Rope CLimb 25m Bear Crawl 10 Pull Ups 400m Run

  • 26APR
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    Wednesday 042716

    CrossFit Wynwood – CrossFit Skill 7 set of 100m Sprints *Walk back slowly to starting point as resting time **Build in speed each set. Max Effort last 3. Metcon (Time) 2 Rounds 12 Deadlifts 155/95 10 Front Rack Lunges 6 Shoulder to OH5 min Time Cap -1 Min Rest- Metcon (Time) 15-12-9 Cal Row KBS


CrossFit Wynwood - CrossFit

Metcon (Weight)

Strength: Every 90 secs, 6 sets:

3 Front Squats (Work up to a heavy 3 rep..)

Superset with 3 High Box Jumps

Metcon (Time)

Partners:

8 rounds for time:

10 OH Barbell Lunges RX: 95/65

8 Bar Hop Burpees

10 C2B Pull Ups

*1 partner must complete a full round, then partner 2 must complete full round.

*Lunges to be performed in place/static