Happy Friday!!!

Live Free Miami – CrossFit

EMOM 12min

. 40sec Handstand Hold

. 20sec Suicide Sprints (25ft at the time)

. 40sec Hollow Hold

. 20sec Rowing

WOD: Metcon (Time)

200m Run

25ft Single Arm Over Head Dumbbell Lunges

1 Rope Climb

25ft Single Arm Over Head Dumbbell Lunges

8 Alternating DB Step Ups 45lb/25lb

X3

15min Cap