Announcements
**ANNOUNCEMENT**
Gym will be closed Sunday, 12/17 due to maintenance.
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Calf raises
20 Toe Raises
10/10 bend and ext
5/5 hip sars over and back 30” box
5 squat to sissy squat
Hit warm up
3min emom
8 cal bike
Max inch warm
Back Squat (10 @ 50%
)
Back Squat (7 @ 60%)
Back Squat (5 @ 65%
)
Short Order (Time)
For time
10/7cal bike
10 Burpee Box Jumps 30/24”
20/14 cal bike
20 Burpee Box jump overs 24/20”
30/21 cal bike
30 Burpees
Notes/stimulus
*** This one is meant to be short and painful. All gas no break!!! With that being said don’t look for comfort. There is none.
** Keep it moving on all variations of the burpees. Coming off the bike the first couple reps will be the most difficult.
13min cap
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