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)
3 Rounds
20 Heel Drives
10 Sonics
10 Scorpions
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
5 Hang P. Snatch
Dubz work (AMRAP – Reps)
3sets
1min Max Dubz or attempts
1min rest
Oooffff (AMRAP – Rounds and Reps)
5 sets
3min of amrap:1min of rest
12 Hang P. snatches 95/65
12 Bar Hopping Burpees
12 cal row
Notes/stimulus
***Try to perform the Hang P. Snatches in no more than 2 sets. You may be able to hold on for unbroken reps in the first couple of rounds but then it may get grippy.
** keep you Burpees consistent and steady. Same should go for your row. The faster your row the more taxing on your grip.
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