CrossFit – Mon, Nov 27

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Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

9min to complete

2 rounds

10/10 Bend and extend

5/5 figure 4 rotations

10 upward downward dog

5 Kip swings


10 Clean High Pulls

10 back squats

10 Muscle cleans

10 Back squats

10 P. Cleans

Back Squat (3 x 10 @ 40-45-50%)

Tragic (AMRAP – Reps)

15min Ladder


•P. Cleans 135/95


*200m run after each set


*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.

** Same with the pull ups. They will start getting more challenging on set 12-15.

*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.

– the run will be scored as 20 reps. 1 rep for every 10m.

Steven RendonCrossFit – Mon, Nov 27

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