CrossFit – Thu, Oct 10

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

10/10 Bend and ext

10 Drop Squats

10 wall holds

5 Clean High Pulls

5 Muscle Cleans

5 P.Cleans

Rd 1 Strict Press

Rd 2 Push Preas

Rd 3 Push Jerks

S2OH (3 @ 55%
2 @ 65%
1 @ 75%
3 @ 65%
2 @ 75%
1 @ 85%
)

any way push, jerk or Split

RCFMB 101024 (AMRAP – Rounds and Reps)

12min Amrap

20 Air Squats

10 Dips

5 P. Cleans 155/105