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Evolve Fitness Miramar Beach - CrossFitStrengthPower Clean (Pull and re-set)5 rep maxAccessory WorkMetcon (No Measure)3 rds 10 heavy Russian swings 70/53 16 (8/8) step ups 1 min rest bw roundsMetcon (Time)4 rounds 8 deadlift (heavy) 16 GHD sit ups (v-ups)...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (5 Rounds for time)5x5 min to complete 25 cal row 15 Db deadlift 10 step up and over 5/5 25 sit ups
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Evolve Fitness Miramar Beach - CrossFitMetconMetcon (Time)21 DB Bench 21 Chin Ups 21 Cal ski erg 15 DB Bench 15 Chin Ups 15 Cal ski erg 9 DB Bench 9 Chin Ups 9 Cal ski erg*row for sub * heavy...
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Evolve Fitness Miramar Beach - EnduranceConditioningMetcon (AMRAP - Rounds)5min amrap 10 cal ass bike 10 kbs 1min rest 5min amrap 10 cal row 10 push ups 1 min rest 5min amrap 10 cal ski erg 10 v-up 1 min rest...
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Evolve Fitness Miramar Beach - CrossFitWeightliftingClean and jerk (full) (EOMOMx20 min 2 reps)Work up to 60-70%MetconMetcon (AMRAP - Rounds)12 min AMRAP 5 burpee box jump 10 KBS 70/53 10/10 KB lungeCOREMetcon (Time)100 Abmat sit ups
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Evolve Fitness Miramar Beach - CrossFitStrengthFloor pressMetconMetcon (Time)3rds 10 hang power snatch 95/65 15 ring rows Rest 3 min 3rds 5 muscle ups 10 push press 115/75 15 slam balls
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Evolve Fitness Miramar Beach - CrossFitSkill WorkRope ClimbMetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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Evolve Fitness Miramar Beach - CrossFitWork to a heavy 5 front squat 3rds (for quality) 12/12 Db step ups 24 Db deadlifts 4rds 5 box jumps 30/24 10 t2b 15 deadlift 135/95 200m runStrengthFront Squat (1 x 5 )Build to...
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Evolve Fitness Miramar Beach - CrossFitBro SeshMetcon (AMRAP - Rounds and Reps)3 rounds for quality AMRAP dumbbell incline bench AMRAP pull ups - Rest 5m- 5 rounds 10 push press 115/95 10 high hang pull (same bar) 10 cal bikeCOREMetcon...
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Evolve Fitness Miramar Beach - CrossFitStrengthSnatch 10m EST heavy 1 snatch + 2 overhead squatConditioningMetcon (Time)For time 40 cal bike 20 box over burpee 15 squat snatch (95/65) 20 box over burpee 40 cal bike
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