Announcements
**ANNOUNCEMENT**
Gym will be closed Sunday, 12/17 due to maintenance.
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
15 cal row
5 reps
Frontal raises
Lat raises
Bent over flies
Scare crow
Presses
Skill (Checkmark)
3 sets
8 – 10 rep
Kick ups + 30-45 sec holds
3 sets
Nose to wall Hold 30-45 sec
5 MiN EMOM
3 wall Climbs
Hard Rock (AMRAP – Reps)
Every 2min for 18 min
A 200м RuN
Max cal Row
B) 200 Run
Max T2B
c) 200м RuN
MAX P. Cleans 185/125
Notes/stimulus
**** keep your run Consistent no need to sprint. Keep it between 35-50sec.
*** on the row keep your stroke rate between 18-25. Use your length to get a cal per stroke. Woman between 2 to 3 strokes per cal.
**break up your T2B in manageable quick sets. First set being the bigger set
*keep the cleans to quick singles. By the time you reach them your midline and grip will be fatigued.
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