CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
Warm up:
12min emom
•Row
•Mt. Climbers
•scorpions
•squat to sissy squat
Barbell work
10 reps each(first 5 on coaches command)
•Clean High Pulls
•Muscle Cleans
•P. Cleans
No Jumper (Time)
Every 6min for 24min
500m row
25 wallballs 20/14
10 P. Cleans 185/125
Notes/stimulus
***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.
** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .
*quick singles for the power cleans. Should look to gfi ish sub 4min each set.
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