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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

10/31/17

Strength Intervals:

20 Minute EMOM

Minute 1: 8/8 Db Skull Crushers

Minute 2: 10 Double KB Squat Cleans #70/55

Minute 3: 10/10 Bent Over Rows (barbell)

Minute 4: 8/8, Staggered RDLs

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Weightlifting:

Clean and Jerks (Blocks)

3 x 70%

2 x 77%

2 x 83%

2 x 87%

2 x 90%

 

Clean Pulls

6 x 3 @ 105% (Straps)

 

Anderson Squats

4x10 #heavy

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Gymnastics:

15 Min E3MOM

15 T2B (Kipping)

12 Kipping Ring Dips

30-60ft Handstand walk

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Met-Con:

Nate: 20MIN AMRAP:

2 Muscle Ups

4 HSPU (STRICT)

8 KB Swings 70/55

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