CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Banded Pull Aparts
10 sonics
10 bent knee windshield wipers
10 Crab bridges
5/5/5 Good Mornings
Skill/Strength (Checkmark)
•Accumulate 2min of dead hang (no grips)
•3x 10 Kip swings
•20 weighted strict Pull Ups
•10 Kipping Pull ups
022425 (Time)
For time
800m run
21-15-9
•Deadlifts 225/155
•Dips
800m run
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