Weightlifting
Back Squat 1-1-1-1-1
Find a new 1 Rep Max Back Squat

Metcon
12 Minute EMOM
Min 1: 15 Unbroken Wallballs 20/14lb 10/9ft
Min 2: 5 Shoulder to Floor on Ropes (RX straight body, no knee bend)
Min 3: 40 Seconds of Max Rep Burpees
*Score is total burpees

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10am Reloaded

11am CrossFit

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9am Reloaded. Beach at A1A

10am CrossFit

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Weightlifting
Clean and Jerk (1-1-1-1-1)
20 Mins to build to a max

Metcon
For Time:
1 Mile Run

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Weightlifting
Back Squat (5-5-5)
40-50-60%
These should be light

Metcon
15 Minute AMRAP
15 Kettlebell Swings 53/35
15 Kettlebell Deadlift
10 Goblet Lunges (5 per leg)
10 Ring Dips

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Skill Work:
Double Unders/Triple Unders

Metcon
3 Rounds Each For Time:
100 Double Unders
25 Hand Release Pushups
Start a new round every 4 Minutes.
*RX is hips DO NOT rest on the ground on the bottom of hand release pushups

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Weightlifting
Snatch (1-1-1-1-1)
20 mins to build to a max snatch

Metcon
“Running Jackie”
For Time:
1200M Run
50 Thrusters 45/33
30 Pullups

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Weightlifting
Floor Press (5-5-5)
40-50-60%

Metcon
12 Minute AMRAP
40 Calorie Row
60 Air Squats
40 Box Jumps 24/20
20 Bar Touch Burpees
*BOTH hands MUST touch the bar on the burpees

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10am Reloaded

11am CrossFit

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9am Reloaded. Beach at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting #OverHeadSquat #Snatch #Clean #Jerk #OlympicWeightlifting #Weightlifter #Gains #Biceps #Reebok