Announcements
*HOLIDAY SCHEDULE*
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
4 rounds
5 Bottom of the burpee
5 top of the burpee
5 Kip swings
5 inch worms
Then
Barbell break Down
10 Clean High Pulls
10 Muscle Cleans
10 P. Cleans
Skill (Checkmark)
Every 2:00 x 5 sets:
4 Strict Ring Pull-Ups
3 Toes to Rings
2 Ring Muscle Ups
1 Ring Dips
*If you don’t have ring muscle ups yet, then perform the following
Every 2:00 x 5 sets:
4 Strict Ring Pull-Ups
4 Toes to Rings
2 Kipping Ring Pull-ups
2 Toes to Rings
OR
Every 2:00 x 5 sets:
10 Ring Rows + 10 sec hold at chest on 10th rep immediately into…
20-30 sec dead hang (pull-up bar)
Fly Over (Time)
For time:
800m run
3 rounds
10 P. cleans 155/105
20 T2B
800m run
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