Thursday

Announcements

Beach Bootcamp – Sunday 10 am – Nautilus Hotel

Live Free Miami – CrossFit

Prehab

Banded Wall Sit Abductions 10 reps

Kang Squat 5 reps

X2

Squat Endurance (20 Unbroken Reps )

WOD: Metcon (AMRAP – Rounds and Reps)

5 Deadlift

5 Hang Power Snatches

5 OverHead Squats

200m Run

8 Min AMRAP

(Adv-115/75)(Int-95/65)(Beg-75/55)