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17.08.2018

Evolve Fitness Miramar Beach – Endurance

Endurance

Metcon (AMRAP – Reps)

3 Rounds:

Perform 1m AMRAP of each of the following movements:

SDLHP

burpees

ring dips

ring rows
*Rest 1m between rounds

Friday
17.08.2018

Evolve Fitness Miramar Beach – CrossFit

Strength

Deadlift (5@70%, 4@75%, 2×3@ 80%++)

Metcon

Metcon (Time)

2 Rounds:

10 burpee muscle ups

20 deadlifts (225/155)

30 push ups

40 cal row

Friday
16.08.2018

Evolve Fitness Miramar Beach – CrossFit

Strength

Back Squat (Build up to a heavy triple)

Metcon

Metcon (Time)

3 rounds:

10 thrusters (135/95)

200m run

10 push press (135/95)

10 cal bike
20 m cap

Thursday
16.08.2018

Evolve Fitness Miramar Beach – Endurance

Endurance

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

CORE

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Thursday
15.08.2018

Evolve Fitness Miramar Beach – CrossFit

Strength

Clean complex (Work Up to as heavy complex as possible)

1 hang clean + 1 front squat + 1 full squat clean

Metcon

Metcon (Time)

21-15-9-3

Burpee box jump overs (24/20)

Hang squat cleans (95/65)

Wednesday
15.08.2018

Evolve Fitness Miramar Beach – Endurance

Partner Workout

Metcon (AMRAP – Rounds and Reps)

BUY IN: 1600m Row (trade out as needed w/partner)

then,

5m AMRAP:

20 KB deadlifts

15 KB squats

10 KB shoulder to overhead

-Rest 2m-

5m AMRAP:

20 Wall Balls

15 box jumps

10 medball partner situps

-rest 2m-

5m AMRAP:

20 med ball slams

15 T2B

10 wall climbs

then,

CASH OUT: 800m partner Run with medball (hand off the medball as needed)

Wednesday
14.08.2018

Evolve Fitness Miramar Beach – CrossFit

Partner Workout

Metcon (Time)

In teams of 2:

150 wallballs (20/14)

* every 25 reps complete 8 HSPU

100 kb swings (70/53)

*every 20 reps complete 20 cal on ski/rower

75 pull ups

* every 15 reps complete 15 cal on bike

50 dumbbell Thrusters (50/35)

*every 10 reps complete 50’ OH walking lunges (1 dumbbell)

Tuesday
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