CrossFit – Tue, Jul 30

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)

3 Rounds

30 Heel Drives

15 Good Mornings

10 HR Push Ups

MFLH Super set (6 Rounds for weight)

Superset

6 sets:

Deadlift & Bench Press Superset

Set 1-2: 5 reps @ 60%

Set 3-4: 3 reps @ 70%

Set 4-6: 1 rep @80%

Twinning Tuesday 073024 (Time)

4 rounds each with a partner:

50 Double-Unders

10 Hang Power Clean (135/95)

10 Bar Facing Burpees

Alternate full rounds with a your partner

NOTES: Todays partner wod will have athletes alternating FULL ROUNDS. Target time each round should be approximately 1:30 so you are going to need to move fast to be able to get it done. Loading on the barbell should be challenging but unbroken for at least 3 rounds.