CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))
Back Squat (12-15min
Back squats
5×2 @ 75%)
7min o $#!& (AMRAP – Reps)
7min amrap
1000m row
Max wall Climbs
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