Evolve Fitness Miramar Beach – CrossFit


Warm-up (No Measure)

400m run

25m lunge

25 air squat

:30 straight arm hang

25 air squat

25m inch worm


CG Deadlift (6×3)

6 x 3 @ 85+% Touch and go

*rest 90 sec between sets

Accessory Work

Metcon (Weight)

3 x 10 gorilla KTB rows

3 x 14 KTB deadlift x2


Metcon (AMRAP – Reps)

10m amrap

2 devil press (50/35)

2 DB Squat (50/35)

4 DP

4 DB S

6 DP

6 DB S

8 DP

8 DB S

*go up by 2 until 10m is up

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