MB CrossFit 112019

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Reebok CrossFit Miami Beach – CrossFit

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Warm-up (No Measure)

Warm up

1 round

30 Mt climbers

20 Alt jumps over bar

10 burpees

Into

2 rounds

10 deadlifts

8 hang muscle cleans

6 front rack lunges

4 front squats

Metcon (Weight)

Strength/Skill

EVERY 1:00 FOR 8 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

Postmate (Time)

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-15min hard cap

Steven RendonMB CrossFit 112019

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