Thursday

Back Squat (3-3-3＋)
70-80-90%

Metcon
15 Min AMRAP
3 Toes To Bar
3 Box Step Ups 24/20
20 Double Unders
6 Toes To Bar
6 Box Step Ups
20 Double Unders
*3,3, 6,6 9,9, 12,12 etc.. on Toes To Bar and Box Step Ups
20 Double Unders after each round

photo cred: @garavsmurphy

#crossfita1a #crossfit305 #stirlingroadcrossfit #worldsbestgyms #miamifitness #fitcommunity #abs #strength #doubleunders #boxjump #jumparound #AMRAP #crossfit #weightlifting #gymnastics #skill #coordination #squat #legday #gymbro

You know you are a dedicated #6amer when that’s the class you attend in #Shanghai! #CrossFit #worktrip @mark.tamis staying #jacked!

Wednesday
Skill
Bar Muscle-ups (1-1-1-1)
Math (Time)
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees

#selfie with the #forbiddenfruit… See what I did there @shloimyherz

TUESDAY

Weightlifting
Snatch Pull＋Snatch＋OHS (1-1-1-1-1)
15 minutes to build to a heavy complex

Metcon
3 Rounds For Time
500 M Row
800 M Run

Supplement
Sprintervals 6 (5 Rounds for distance)
5 rounds for meters:
Row 1:30 at 20 strokes per minute
Row :30 at 40 strokes per minute

photo cred 📸: @garavsmurphy

#CrossFitA1A #StirlingRoadCrossFit #CrossFit305 #WorldsBestGyms #AssaultBike #Row #Run #Cardio #Metcon #Fitness #MiamiFitness #FitCommunity #MiamiBeach #CrossFit #Weightlifting #Snatch #Sprint #LiftHeavyMoveFast

MONDAY

Weightlifting
Floor Press 3-3-3＋
(70-80-90%) Metcon
For Time:
30 Power Cleans 155/105
30 Over The Bar Burpees
30 Calorie Row
RX＋ 225/155

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Handstand #Gymnastics #Balance #Fitness #PowerClean #BurpeesSuck #Row #Lift #PoweredByCommunity #GymBros #ChestDay #FloorPress #TrainingPartners #Coach #MiamiFitness #305 #CrossFit #Reloaded