Crossfit Kingdom of Miami

10 AM W.O.D.

Snatch  Techniques Work

10,9,8,7,6,5,4,3,2,1

Pull Ups

Push Ups

Air Squats

100 Meter Run

Rest Day for the afternooners

Team Workout

15 Wall Balls 20/15

5 Box Jump obstacles x 5

15 Pull Ups

25 SDLHP        M75 W55

25 Push Ups

25 Jumping Air Squats

25 Push Press M65 W45

5 Tire Flips

15 Pull Ups

5 Box Jump obstacles x 5

15 Wall Balls  M20 W15

Any member of team may do reps for other members

All members must complete all reps before moving to next station.

Happy Halloween!!  Nothing is scarier than not knowing about CrossFit and being trapped in the Global Gym Bermuda Triangle!

10 Am W.O.D. Free

11 Am W.O.D. Members

W.O.D. at   10AM Only

Rest Day for all others