crossfit miami's tag archives

Monday the 20th of October

Back Squat 1-1-1-1-1 Rest as needed Row 1,000 meters 50 Wall Ball Shots 30 Toes to Bar

Friday the 17th of October

Deadlift 5-5-5-5, add 10 to 20# to last week Bent Over Row 10-10-10 Bicep Curl 10-10-10 Rest as needed 4 Rounds for time: 10 Box Jumps 20/24" Run 200 Meters 10 Burpee Box Box Jump Overs 24/20" Rest 1 minute after each round

Thursday the 16th of October

100 Anchored Sit Ups 10 Rope Climbs, 15' 80 Anchored Sit Ups 8 rope Climbs, 15' 60 Anchored Sit Ups 6 Rope Climbs 15' 40 Anchored Sit Ups 4 Rope Climbs, 15' 20 Anchored Sit Ups 2 Rope Climbs, 15'

Wednesday the 15th of October

Press 5-5-5-5 up to 90% Strict Pull Up 10-10-10 Rest as needed 21, 15 & 9 reps of: Wall ball Toes to bar Rest the balance of 8 minutes EMOM x 10, Strict Ring Dip with turn out x3, Push up x8 Supplement: TLLT 10-10-10

Tuesday the 14th of October

Tuesday  Power Clean 1-1-1-1-1 Rest as needed Row 1,000 Meters Run 800 Meters 200 Double Unders