05/16/2017

CrossFit Soul Miami – CrossFit

Warm-up (No Measure)

Hang Power Clean and Push Press Progressions

*Short technical warm up for the workout

Conditioning

Metcon (Time)

Teams of 2

20 Rounds for Time (10 rounds Each)

4 Push Press** (135/95)

6 Hang Power Cleans

8 Air Squats (Rx+ Alternating Pistol Squats)

*One partner completes an entire round while the other waits for them to finish. Once the first partner finishes the round, the other will then start their round while the first partner waits. The two partners alternate, taking turns until they each finish 10 rounds.

**Push Jerk is acceptable

Accessory

Warm-up (No Measure)

Banded Face Pulls; 3×15

Abdominal Crunches 100 total reps

Side Plank Hip Drops 3×10/side