Reebok CrossFit Miami Beach – CrossFit
Warm-up (No Measure)
Warm up
1 round
30 Mt climbers
20 Alt jumps over bar
10 burpees
Into
2 rounds
10 deadlifts
8 hang muscle cleans
6 front rack lunges
4 front squats
Metcon (Weight)
Strength/Skill
EVERY 1:00 FOR 8 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
Postmate (Time)
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-15min hard cap
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