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)
2 rounds (10min to complete)
5 Frontal raises
5 Lateral raises
5 upright rows
5 Arnold press
5 Kip swings
2 wall Climbs
Bench Press (5×3
Increasing weight every set
)
MFLH 102224 (Time)
At 0:00 (6min to complete)
32 DB Snatch (50/35)
10 Box Jumps Overs (24″) while A Hangs
10 Bar Muscle-Up or Pull-Ups
10 Box Jumps Overs (24″) while B Hangs
32 Synchronized DB Snatch (50/35)
At 6:00 (5min to complete)
24 DB Snatch (50/35)
10 Box Jumps Overs (24″) while A Hangs
10 Bar Muscle-Up or Pull-Ups
10 Box Jumps Overs (24″) while B Hangs
24 Synchronized DB Snatch (50/35)
At 11:00 (4min to complete)
18 DB Snatch (50/35)
10 Box Jumps Overs (24″) while A Hangs
10 Bar Muscle-Up or Pull-Ups
10 Box Jumps Overs (24″) while B Hangs
18 Synchronized DB Snatch (50/35)
Leave a Reply