CrossFit – Mon, Apr 15

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Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

Every 90sec for 9min

A) 20 Mt. Climbers

10 Knee Rotations

5 Squat Jumps

B) 10 Bottom of the Burpee

10 Top of the Burpee

5 Kip Swings

Front Squat (5×3 work up to 72.5-82.5%)

MFLH 051524 (AMRAP – Reps)

5 sets: (20:00)

2:00 ON / 2:00 OFF

10 Burpees Over Bar

10 Front Squats (185/125)

Max C2B Pull ups/Pull-Ups with remaining time

NOTES: for today’s work out, we are looking to get hey solid amount of time to work through the ring muscle ups. Stay low to the ground on the lateral Burpee’s over the bar.

Take a breath before picking up the barbell for the front squats with the intent of hitting all 10 reps unbroken.

Look to be done with the Burpee’s and front squats in around 1:00 to

1:10 seconds. Unless you have the capacity to do 15+ on broken ring muscle ups these are most likely going to be broken up into 2-3 smaller manageable sets. Modify the loading on the front squats that is challenging but 10 unbroken is doable.

Steven RendonCrossFit – Mon, Apr 15

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