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Evolve Fitness Miramar Beach - CrossFitStrengthBack Squat (5@ 70%, 4@78%, 2@82% - x3 sets)ConditioningMetcon (AMRAP - Rounds and Reps)AMRAP 16: 30 Hang power Clean and Jerks (95/65) 25/18 Calorie Assault Bike 20 Barbell Facing Burpees 2 rope climb (10 horizontal...
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Evolve Fitness Miramar Beach - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)Team of 2 12m AMRAP 40 Wall Ball 10 burpee to muscle up 30 DB Box step over (50s/30s) 200m Run Rest 3m 12m AMRAP 40 DB Squat Cleans (50s/35s)...
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Evolve Fitness Miramar Beach - CrossFitWarm-upClean Tech Warm upOn the 1:30 x 5 Sets: Pausing Clean Pull Low-Hang Squat Clean Front SquatStrengthClean Ladder For Time: 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans...
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Evolve Fitness Miramar Beach - CrossFitGymnasticsMetcon (Time)Gymnastic Focus Work 5 Rounds For Time: 6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups *Every Break: 150 Meter RowStrengthStrict Press5 Sets of 3ConditioningMetcon (Time)6 Rounds of 12...
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Evolve Fitness Miramar Beach - CrossFitStrengthStamina SquatsAlternating On the Minute x 12 (6 Rounds): Minute 1 - 2 Front Squat Minute 2 4 Back Squats Barbell: 75% of 3-Rep Max Back Squat (on both lifts).Skill WorkPower SnatchPower Snatch Technique On...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (Time)50/35 Cal Row 21-15-9 Wall Balls (20/14lb.) Box Jumps (24/20") Air Squats 50/35 Cal Ski 9-15-21 Wall Balls (20/14lb.) American Kettlebell Swings (70/53lb.) Air Squats 50/35 Cal Bike
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Evolve Fitness Miramar Beach - CrossFitBro SeshMetcon (Time)21-15-9 DB bench (heavy) CTB pull ups (strict to kipping) 3 min rest 9-15-21 HSPU (strict to kipping) Ring rows
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Evolve Fitness Miramar Beach - CrossFitWeightliftingMetcon (Weight)8 min emom 2 clean and jerk 60% 2 min rest 8 min emom 2 snatch @ 60%MetconMetcon (No Measure)5 rounds 50 ft broad jumps 50 ft weighted walking lunges 20 DB rdlCOREMetcon (Time)5...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (Time)15 min to complete (0-15) 3 Rounds: 500m Row 15 pull-ups 10 devil press (light) Rest until 15min mark then 15min to complete (15-30) 3 Rounds: 25/20 Cal bike 20 DB Bench press (unbroken)...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (AMRAP - Rounds)15 min AMRAP: 12 Front Rack Lunges (2 Db) 12 Wall Balls 20/14lb. 12 Cal Row 3 min rest 15 min AMRAP: 12 Overhead Squats (just the bar) 12 Toes to Bar...
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