11/14/2016

IC CrossFit – CrossFit

Miami Beach 1/2 Marathon. Info on white Board. Contact Serena.

Metcon (AMRAP – Reps)

AMRAP 5:

Burpee Box Jump Overs (24/20″)

Rest 5:00

AMRAP 4:

10m Shuttle Runs

Rest 4:00

AMRAP 3:

Power Cleans (You choose the weight)

Guys: 95, 135, 155

Girls: 65, 95, 105

Rest 3:00

AMRAP 2:

Wallball Shots (20/14#)

Rest 2:00

AMRAP 1:

Max Unbroken Pull-Ups
95/65 Beginner

135/95 intermediate

155/105 Rx

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