“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill

Announcements

Zoom code: 296034713
Weekdays & Saturday: 9 am
Sunday: Yoga @ 10 am

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

Live Free Miami – CrossFit

Prehab

PVC Warm up

10 Pass Through

10 Around the world each side

5 Deadlift

5 Snatch High pull

5 Power Snatch

5 OverHead Squat

5 Squat Snatch

Snatch (Build Up to a Heavy Single with Good Technique )

– 1×4 @50%

– 1×3 @60%

– 1×2 @70%

– 1×1 @80%

– 1×1 @90%

– 1×1 95%-100%

– 1×1 101%

20MIN CAP

WOD : Metcon (AMRAP – Rounds and Reps)

7min AMRAP

7 Dumbbell Thrusters 25lb/15lb

7 Burpees Jump Over

7/5 Calorie Row