CrossFit Soul Miami – CrossFit Weightlifting Back Squat (5×7) 5x Every 2:00, 7 Back Squats @65-75% of 1RM Conditioning Metcon (Time) 10-20-30-20-10 Butterfly Sit Ups Russian KB Swings (70/53) *100m Shuttle (25m+25m+25m+25m) after each round Accessory Dragon Flag Negatives 15 more »Aug 23, 2016
CrossFit Soul Miami – CrossFit Skill BEG Pike Push Ups; 20-30 Total Reps INT Pike Push Ups from Box; 25-35 Total Reps Soul Calisthenics 3-5x -Freestanding Headstand Hold; 0:10 -Freestanding HSPU; x3 -Freestanding Handstand Hold; 0:10 Conditioning Metcon (Time) Team more »Aug 22, 2016
CrossFit Soul Miami – CrossFit Weightlifting Snatch Practice INT and ADV Find a heavy Muscle Snatch. Once you cannot muscle snatch anymore, find a heavy Power Snatch Power Snatch Muscle Snatch Conditioning Metcon (Time) Rowing “Nancy” 5 Rounds 400m Row more »Aug 21, 2016
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