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Weekdays: 9 am

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Live Free Miami – CrossFit

Prehab

– IYT’s

– 10 Clam shells

X 2 rds

WOD: Metcon (Time)

Partner WOD

40 Russian Kettlebell Swings (70lb/55lb)

20 Pull Ups

40 Dumbbell Reverse Lunges (25lb/15lb)

20 Handstand Push ups

40 Toe to Bar

20 Man Makers (25lb/15lb)

Two Rounds

Buy Out 40/30 Calorie Row

26 min Cap