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crossfit miami beach

Thursday the 30th of October

Thursday Broad Jump 1-1-1-1-1 Minute 0-5 Max Effort L-Sit Hold, as many efforts as needed Minute 5-10 Max Effort Unbroken Double Unders, 3 attempts Minute 10-15 Max Effort Box Jump, for height Minute 15-20 Run 800 meters for time Minute 20-25 Max Effort Plank hold, 1 effort Minute 25-
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Friday the 24th of October

Max Effort L Sit Max Effort GHD or Anchored Sit Ups, 2 minutes Rest as needed “Hang in There” With a partner: 5 Rounds for time of: Run 200 Meters Bar Hang While partner 1 runs, partner 2 hangs from the bar. Each drop is assessed a 5 burpee penalty to be paid as a team aft
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Thursday the 23th of October

“Two Miles, One Bar” Run 400 Meters 15 Thrusters 135/83 Run 400 Meters 15 Power Cleans Run 400 Meters 15 Overhead Squats Run 400 Meters 15 Double Over the Bar Burpees Run 400 Meters 15 Double Over the Bar Burpees Run 400 Meters 15 Overhead Squats Run 400 Meters 15¬†Power Cl
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