Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds (5min)
2 wall climbs
5 Kip Swings
10/10 Bend and ext
10 reps each
•Hang Snatch High Pull
•Hang Muscle Snatch
•Hang P. Snatch
Hang Snatch (Every 1:30 x 10 sets (15:00)
12
Hang Snatch (Above knee)
Sets 1,2,3: 2-3 reps @ 70-80%
Sets 4,5,6: 1-2 reps @ 80-85%
Sets 7,8,9,10: 1 rep @ 85+%
*Only increase after successful lifts.
If you miss, stay at the same weight.
If you miss again, go down i)
MFLH EMOM Mondays 071524 (AMRAP – Reps)
EMOM X 16min
Minute 2: 5 Pull-Ups + 10 Push-Ups
Minute 3: 15/12 Calorie Bike
Minute 4: 5 Pull-Ups + 10 Push-Ups
Minute 5: 14 DB Snatch @ 50/35
Recent Comments