CrossFit – Wed, Apr 10

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Reebok CrossFit Miami Beach – CrossFit

MFLH 041024 (AMRAP – Reps)

8 sets (48 minutes)

Minutes 0-3: 750/600m Row or Ski

ERG, Or 1500/1200m Bike ERG or 35/25cal echo bike

Minutes 3-6: 15 Barbell Floor Press +

12/12 Single Arm DB ROW

NOTES: today’s workout is a good brand of cardio and upper body push pull. Effort on the machine needs to be at a moderate pace and it is expected that it will take the entire three minutes to complete. Within the next three minute window athletes will need to complete 15 Barbell Floor press and then 12 per side single arm dumbbell rows. Choose loading that is challenging but athletes are able to go unbroken for the majority of the work out. The Push Pull section should take no longer than 2 minutes. Modify accordingly

Steven RendonCrossFit – Wed, Apr 10

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