Thursday Back Squat (5-5-5) 40-50-60% Metcon For Time: 20-15-10 Unbroken deadlifts 135/93 Ring dips RX＋185/133 For the unbroken deadlifts, if you fail to complete the whole set unbroken, you must restart that set. It's suggested that if you fail you also take some...

6am crew #grinding day in and day out! Love these guys! #CrossFit #worldsbestgyms #pullups #fitness #instafit #squad #fitnesssquad

Wednesday Kipping Pull-up (1) Practice the kipping Pull-up if proficient with kipping practice butterfly pullups Metcon (AMRAP - Rounds and Reps) 20 min AMRAP 25m OH plate lunge 8 Burpees 25m OH plate lunge back 8 Pullups #Crossfit #Crossfita1a #press #crossfitgirls...

TUESDAY Hang Snatch + Snatch (1-1-1-1-1) Metcon (3 Rounds for time) 3x800m Run 1:1 work to rest ratio Sprintervals 13 (Distance) Row 10 minutes at 22 strokes per minute. Note meters. #CrossFit #crossfitbroficial #crossfit305 #fitness #friends #family #community #smile...

MONDAY Floor Press (5-5-5) 40-50-60% Metcon (AMRAP - Rounds and Reps) 15 minute AMRAP 42 Calorie Row 30 Front Squats 95/63 18 Toes To Bar Front Squats are from the ground Sprintervals 12 (3 Rounds for time) Three efforts, starting every 10 minutes of: Row 500 meters...

SUNDAY 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CleanAndJerk #CrossFitWeightlifting #Weightlifter #GirlsWhoLift #OlympicWeightlifting #SweatLife #Metcon #FitFam #MiamiBeachFitness #Community #NoDaysOff #Strength #TrainHard...

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