12/06/2018 Pulse

05 Dec 12/06/2018 Pulse

Announcements

Jingle y Mingle on Sat. Dec 8 at 8pm until close. Join us on the private mezzanine of Lincoln Brewery, & enjoy music, brews, appetizers, and cheer as we celebrate the holidays.
Tickets at https://crossfittamiami.wodify.com

Annual CrossFit Tamiami Babies Holiday Photo will be taken December 15 at 11 AM

CrossFit Tamiami – Pulse

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Metcon

Metcon (AMRAP – Reps)

4 Rounds

:30 Work/:15 Rest

– Low Box Crossovers L @45/25#

– Low Box Crossovers R @45/25

– Around The World Box Toe Taps

– MB Slams @45/20#

2 Min Rest

4 Rounds

:30 Work/:15 Rest

– Barbell Hip Thrusts (Shoulders On Bench) @95/65#

– Banded High Knees

– Wall Ball Shots @20/14#

– Bench Hop Overs

2 Min Rest

4 Rounds

:30 Work/:15 Rest

– Wall Sit Rotations DB @35/20#

– Step Ups w. Uneven KB Carry (Front Rack*/Farmer Hold) L*

– Step Ups w. Uneven KB Carry (Front Rack*/Farmer Hold) R*

*Have Them Step Up With The Same Side Leg They Are Holding The Front Rack Position In. @45/25# x2 KB’s

– DB Front Jack To Power Jack @35/20#

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