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)
General warm up
6min EMOM
20 Jumping Jacks + 5 inchworms
20 Jumping Jacks + 5 Kip Swings
Then
Barbell warm up
MFLH COMPLEX (Weight)
Every 2:00 x 6 sets (12:00)
Hang Power Clean + Jerk
Sets 1-2:3+3
Sets 3-4:2+2
Sets 5-6: 1+1
Start around 50% and build to today’s heaviest set.
Complete all Hang Power Cleans then all Jerks
For Completion
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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