CrossFit - Mon, Dec 30 - CrossFit Miami Beach

Announcements

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

2 rounds

7 Frontal Raises

7 Lat raises

7 high pulls

7 Bent Over Flies

10 Top of the Burpees

10 Bottom of the burpees

Then Barbell

Warm up

15 single strict Pull ups

( 1 rep at a time working on speed)

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

8 sets max

2min on 1min off

5 Clean and Jerks 135/95

8 bar facing Burpees

Max cal Bike

*continue till 75/60 cals are performed