CrossFit – Mon, Jul 22

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)

Warm up

2 round (6min to complete)

10 scorpions

10 prone int/ext rotation w/ weight

10 tipi HSPU

10 Mt. Climbers

10 squat jumps

Barbell

7 reps each

•snatch high pull

•muscle snatch

•power snatch

Back Squat (18min to find a heavy Single)

EMOMONDAY 072224 (AMRAP – Reps)

EMOM × 20:00

Minute 1: 16/13 Ski ERG

Minute 2: 12 Handstand Push-Ups (strict or kipping)

Minute 3: 8 Box Jump Overs (30/24)

Minute 4: 4 Snatch (155/105)

NOTES: Todays EMOM is going to test your shoulder stamina. The goal on the Ski ERG is to complete it in 50 seconds or less to transition to the wall for the Handstand Push-Ups to start on time. Choose a number of reps that allows you to complete the work in 1-2 sets. Although only 8 box jump overs, they are at a much higher height than what is normally prescribed so expect to feel a little gassed coming off the 8th rep going into the snatches. The weight on the snatches is a weight that should be able to be completed touch and go if needed, but single are okay.