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)
8min emom
A) 25 Dubz
Max mt. Climbers
B)25 Dubz
Max inch worms
Back Squat (3 @ 65%
2 @ 75%
1 @ 85%
2 @ 80%
1 @ 90%)
MFLH EMOMONDAY 072924 (AMRAP – Reps)
EMOM × 16:00
Minute 1: 15/12 Calorie Row
Minute 2: 20 Unbroken Alt DB Hang Snatch @ players choice
Minute 3: 20-25 Wallball
Minute 4: Rest
NOTES: Today’s EMOM is going to be spicy! Luckily, we have a rest minute built in for minute number 4. The Row should be about 45 seconds or less of work. For the DB Hang Snatch, Loading is up to the athlete but all reps MUST be unbroken. The 25 Wallball will need to be unbroken if looking to complete the given number of reps with a minute.
Modify accordingly and get ready for a battle.
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