CrossFit – Mon, Jul 29

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)

8min emom

A) 25 Dubz

Max mt. Climbers

B)25 Dubz

Max inch worms

Back Squat (3 @ 65%
2 @ 75%
1 @ 85%
2 @ 80%
1 @ 90%)

MFLH EMOMONDAY 072924 (AMRAP – Reps)

EMOM × 16:00

Minute 1: 15/12 Calorie Row

Minute 2: 20 Unbroken Alt DB Hang Snatch @ players choice

Minute 3: 20-25 Wallball

Minute 4: Rest

NOTES: Today’s EMOM is going to be spicy! Luckily, we have a rest minute built in for minute number 4. The Row should be about 45 seconds or less of work. For the DB Hang Snatch, Loading is up to the athlete but all reps MUST be unbroken. The 25 Wallball will need to be unbroken if looking to complete the given number of reps with a minute.

Modify accordingly and get ready for a battle.