Tuesday

Announcements

Beach Bootcamp – Sunday 10 am – Nautilus Hotel

Live Free Miami – CrossFit

Prehab

Dynamic Medball Plank 20sec

Landmine Single Arm Pull to Press (5 reps each arm)

x2

Ring Dips (Level Method Test (Rings) )

WOD : Metcon (Time)

Run 200m

16 Alternating Dumbbell Snatches

12 Box Jumps 24″/20″

8/4 Strict Pull ups

X4

(Adv-50/35)(Int-35/25)(Beg-25/15)