9am Reloaded. Beach At A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Clean #Snatch #BeachWOD #Situps #Swim #CloudGameStrong #UseYourFitness #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
25 Air Squats
200m Run Backwards to lifeguard stand
walking lunge to water
20 Burpees
200m Swim
10 Uphill situps
Bear Crawl To start
Find Max (Total with Partner)
-Hang Squat Clean
-Hang Power Clean
-Jerk
15min AMRAP of:
Cal Row &
-15 Burpees
-20 Push-ups
-25 Sit-ups
-30sec Handstand Hold
-35 Air Squats
-40 Russian Twists (20/14)
-45sec Hang From Bar
-50 Double Unders
For time:
Run 400m
50 Push Press 45/33
Run 400m
50 Front Squats 45/33
For Time:
400M Run
50 Russian KBS 53/35
200m Run
25 Russian KBS 53/35
400m Run
50 1 arm KB Push Press 53/35 (25/arm)
200m run
25 1 arm KB Push Press 53/35
400m run
50 calorie row
200m run
25 calorie row
400m run
50 box jumps
200m run
25 box jumps
Three Wise Men Tribute (3 Rounds for reps) “Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then… “Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then… “Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #HeroWOD #EmbraceTheSuck #Snatch #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
Don’t be a chicken, come get a lickin!
Link in bio to our last one
#crossfit305 #EXTREMEOBSTACLEWOD