CrossFit – Mon, Jul 8

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

6min EMOM

•Jumping Jacks

•MT. Climbers

•Vert Jumps

Bar Work

7 reps each

•clean high pulls

•muscle cleans

•front squats

•power cleans

*first 3 reps on coaches command

Power Clean (
6 sets:
2 Power Clean & Jerk (building)
Wall Walks
the goal with the Power Clean + Jerk is to build up to a weight that will be significantly heavier than the load you will use in today’s conditioning.
Only increase after successful lifts.
If y)

MFLH 070824 (AMRAP – Reps)

Every Minute on the Minute for 16:00 (3 sets)

Minute 1: 6 Squat Cleans (135/95)

Minute 2: 12 Strict Handstand PushUps

Minute 3: 60 Double-Unders

Minute 4: 18/14 Calorie Row