Announcements
**ANNOUNCEMENT**
Gym will be closed Sunday, 12/17 due to maintenance.
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
20 Calf raises
20 Toe Raises
10/10 bend and ext
10 knee rotations
5 squat to sissy squat
Back Squat (10 @ 60%
7 @ 70%
5 @ 75%)
Back Squat
Back Squat
Up (AMRAP – Reps)
3:00 ON / 1:30 OFF x 3
7 Single Arm Devil’s Press (50/35)
50 Foot Single Arm Overhead Lunge (50/35)
7 Single Arm Devil’s Press (50/35)
50 Foot Single Arm Overhead Lunge (50/35)
•Max Wall Balls in the remaining time (20/14)
*Perform the single arm devil’s press and single arm overhead lunges all on one arm before switching to the other arm
*If there is no space for walking lunges perform 16 reps as a modification.
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