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Evolve Fitness Miramar Beach - CrossFitConditioningMetcon (Time)75 wall ball 20/14 100 cal row 75 wall ball 20/14Metcon (Time)75 wall ball 20/14 100 cal row 75 wall ball 20/14StrengthBench press 5 x 3
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Evolve Fitness Miramar Beach - CrossFitStrengthBack Squat (5@75 , 4@80, 2@88, 1@90)Accessory WorkMetcon (No Measure)Barbell goodmorning - 3 x 8 Bulgaria split squat - 3 x 10 each legConditioningMetcon (Time)Partners of 2 3 rounds for time (15m cap) 100ft DB...
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Evolve Fitness Miramar Beach - Free Community ClassWarm-upMetcon (No Measure)2 rounds 400m run 25Ft worlds greatest stretch 25ft high knee 25ft knee cradle 25ft inch wormConditioningMetcon (Time)Teams of 2 - For time - 8 x 200m relay style sprints *alternate...
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Evolve Fitness Miramar Beach - CrossFitStrengthSnatch Snatch Complex x7 AHAP 3 Snatch Deadlift 2 hang squat snatch 1 OHSConditioningMetcon (AMRAP - Reps)5 sets of 3 minute to complete 10 OHS @95 lbs 8 Bar facing burpee Max Wall Ball with...
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Evolve Fitness Miramar Beach - EnduranceWarm-upCOREAnnie (Time)50-40-30-20-10 Double-unders Sit-upsConditioningMetcon (Calories)EMOMx 20 1- 10 SDLHP (heavy KB) 2- 10 Knees to elbows 3- 3 wall climbs 4- Bike for calories* score is total cal on the bike at the end
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Evolve Fitness Miramar Beach - CrossFitStrengthDeadlift (6x3 touch and go @70-78%)3 inch defecit deadliftsGymnasticsMetcon (No Measure)Emom 12 1. 3 bar muscle up (6c2b, 9pull up) 2. 14 alternating pistols 3. :45 hollow rockConditioningMetcon (Time)21 - 15 - 9 - 3...
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Evolve Fitness Miramar Beach - CrossFitStrengthBack Squat (5,5,4,4,3,3,1)ConditioningMetcon (Time)14m amrap 30 doubles / 60 singles 200m run 12 dB thruster 50/35s 6 hspu
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Evolve Fitness Miramar Beach - CrossFitStrengthClean (1 Clean Complex EMOMx 10m)Clean complex = 2 Clean grip DL 1 hang power clean 1 Full Clean *Climb in wt to heavy complexMetconMetcon (Time)4 rounds: 21/15 cal Bike 12 Toes to bar 5...
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Evolve Fitness Miramar Beach - Free Community ClassMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of...
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Evolve Fitness Miramar Beach - EnduranceConditioningMetcon (AMRAP - Rounds and Reps)20m AMRAP: 25 walballs 20 box jump overs 15 DB hang cleans 10 KB swings 5 wall climsCOREWarm-up (No Measure)EMOMx 12 1- mountain climbers 2- superman hold 3- hollow body...
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