Reebok CrossFit Miami Beach – MB Comp
Metcon (Weight)
Warm up
12min of work
10/10 single arm presses from seater position
10/10 single arm row
10 GHD Sit Ups
10 Kang squats
•every round increase weight
Metcon (Weight)
Complex
7 sets
2 reps each
•Squat Clean
•Jerks
*start at 70% and increase weight after each set
Metcon (AMRAP – Reps)
12 min ladder
1-2-3-4-5-6-7-8-9-10-11…
•P. Cleans 185/115
•burpee Bar M.U./Pull ups
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