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Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

– 10 bird-dog

– 10 scapula push-ups

x 3

Strength

– 15 straight leg weighted sit-up

– 15 squat + kickback (each)

x 3

WOD: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

– 20 cleans

– 20 sit-ups

Rest 2 mins

into

8 min AMRAP

– 10 Body builders

– 10 thrusters

Accessory Work

– bicep work