“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

Live Free Miami – CrossFit

Back Squat (Find 5 rep max)

Metcon (Time)

Partner WOD

400m run (split 200 each)

10 wall balls

10 RKBS 55/35

each

x4

15min cap

Athletes must burpee broad jump to each station.