CrossFit – Tue, Apr 9

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Reebok CrossFit Miami Beach – CrossFit

MFLH 040924 (AMRAP – Reps)

EMOM x 30:00 (6 sets)

Station 1: 18/14 Calorie Row

Station 2: 8 Burpee Box Jumps (24/20)

Station 3: 8 Shuttle Runs (25/25 = 1)

Station 4: 6-8 Bar Muscle Ups + Max

Crossover Single Unders

Station 5: Rest

NOTES: Today’s EMOM is a mix of cardio and skills. What we’re looking for is going to actually translate to about 90 seconds of work and 30 seconds of rest between the row and going straight into the bbj.

After that you’ve got basically 2 minutes of work followed by 1 minute of rest with the shuttle runs to the Bar Muscle-Up crossover station. We want you maintaining consistent paces on the row and shuttle runs that end up taking around 50-55 seconds. Modify the Bar Muscle-Up to 8-12 reps of any Pull-Ups variation. Modify

accordingly to meet the intended stimulus

For Completion

Steven RendonCrossFit – Tue, Apr 9

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