CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
2 rounds
20 90/90
20 Hollow Rocks
10 Superman’s
10 Baby makers
5 Vert jumps
5 Drop squats
Barbell warm up
5-7 reps each
Clean pulls
Front squats
Clean pull unders
Squat cleans
Squat Clean (10min and to perform
15 Squat Cleans (165-185)/(105-125))
Back Squat (12-15min to perform
Back squats
5-3-1 @ 75-80-85%)
021825 (AMRAP – Reps)
10min Ladder
5-6-7-8-9-10-11-12…..
Push Ups
*7/5 cal bike after each set
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