BLOG

7/20/2016

1) Strength

Weighted pull-ups

5-5-5-5-5-5

*10 GHD sit-ups between each set

2) WOD

EMOM 18:00

min 1: 10 pulls on rower *10/7 cal minimum

min 2: HSPU 10

min 3: 200m sprint

*penalty: if you do not meet 10/7 cal minimum on rower complete 10cal on AA for every calorie missed immediately following completion of the entire WOD (at 18:00)

Jonas is scheduled to compete at 4:35pm EST and 8:30 EST @ games.crossfit.com

Hours

Monday6:00AM - 7:30PM
Tuesday6:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday6:00AM - 7:30PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 11:00AM
Sunday9:00AM - 10:00AM

CONTACT US

keep in touch

CrossFit

2275 NE 164th St,

North Miami Beach, FL 33160

Phone. 305-974-5812

Email. info@crossfitnmb.com