Evolve Fitness Miramar Beach – CrossFit


Warm-up (No Measure)

2 rounds of

1 m bike

1 m row

1 m ski

rest 1 m

25 hip switch

max L sit hold


Split Jerk (5@ 70%/5@75%/4@80%/3@85%+)

*These are singles, re-rack each rep at every %


Metcon (Time)

For time

800m row

25 DB step overs (50/35)

25 C2B

600m Row

20 DB step overs

20 C2B

400m Row

15 DB step overs

15 C2B

200m row

10 DB step overs

10 Muscle up

32m cap

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