CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Skill Strength (Checkmark)
Skill strength
30 single strict Pull ups
( 1 rep at a time working on speed)
MFLH remix (Time)
Every 2min for 20min
10/7 cal Bike
2 P. Clean 225/135
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