WEDNESDAY

Weightlifting
Deadlift
5-5-5-5 (60% 70% 75% 80%) Metcon
For Time:
3 Rounds of:
10 Kettlebell Sumo Deadlift High Pulls 53/35
10 Butterfly Situps

2 Rounds of:
8 Kettlebell Swings
8 Toes To Bar

1 Round of:
6 Rope Climbs 15′ *No Rest between rounds

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MoreKettlebell #Gymnastics #Weightlifitng #Deadlift #ConstantlyVaried

Farm Fresh summer food. Perfect time to start the #whole30

Tuesday
Gymnastics
8 Mins EMOM
8 Dips

Metcon
For Time:
20 Overhead Lunges 95/63
20 Bar Facing Burpees
20 Front Rack Lunges
400M Run with plate 45/25
10 Overhead Lunges
10 Bar Facing Burpees
10 Front Rack Lunges
400M Run No plate
RX＋ 135/93
All lunges are IN PLACE.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #QuadWOD #LegDay #LungeAndLearn #LungeAndRun #ConstantlyVaried

Monday

Overhead Squat 5-5-5-5
@ 60%, 70%, 75%, 80%

Metcon
EMOM for 4 Rounds
Min 1: 20/15 Cal Row
Min 2: 40 Double Unders
Min 3: Max seconds L-Sit Hang
Min 4: Rest

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #OverheadSquat #Metcon #EMOM #Row #Dubs #L-Sit #Inverted #RopeClimb

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #CrossFit #MiamiFitness #PoweredByCommunity

Power Unleashed. Enhance your power & support your strength with the new #Nano6. Now available at the @Reebok outlets at Sawgrass Mills and Palm Beach Outlets! You’ll also receive a 2-week free trial membership to our box with purchase! #PowerToBeMore