CrossFit – Mon, Jan 8

Announcements

**UPCOMING EVENTS**

• FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
• FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
• SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop

Members Register in Office for Power Monkey Workshops. Limited Spots!

• SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session

We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.

To Qualify for the Unreleased X4 Nanos Raffle complete the following:

1. Click Here to sign up for the event
2. Follow instructions in the confirmation email
3. Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
4. Tag 3 friends on IG Post

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

12min emom

•Row

•Mt. Climbers

•scorpions

•squat to sissy squat

Barbell work

10 reps each(first 5 on coaches command)

•Clean High Pulls

•Muscle Cleans

•P. Cleans

No Jumper (Time)

Every 6min for 24min

500m row

25 wallballs 20/14

10 P. Cleans 185/125

Notes/stimulus

***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.

** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .

*quick singles for the power cleans. Should look to gfi ish sub 4min each set.