CrossFit – Mon, Jul 15

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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)

2 rounds (5min)

2 wall climbs

5 Kip Swings

10/10 Bend and ext

10 reps each

•Hang Snatch High Pull

•Hang Muscle Snatch

•Hang P. Snatch

Hang Snatch (Every 1:30 x 10 sets (15:00)
12
Hang Snatch (Above knee)
Sets 1,2,3: 2-3 reps @ 70-80%
Sets 4,5,6: 1-2 reps @ 80-85%
Sets 7,8,9,10: 1 rep @ 85+%
*Only increase after successful lifts.
If you miss, stay at the same weight.
If you miss again, go down i)

MFLH EMOM Mondays 071524 (AMRAP – Reps)

EMOM X 16min

Minute 2: 5 Pull-Ups + 10 Push-Ups

Minute 3: 15/12 Calorie Bike

Minute 4: 5 Pull-Ups + 10 Push-Ups

Minute 5: 14 DB Snatch @ 50/35

Steven RendonCrossFit – Mon, Jul 15

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