Wednesday 062916

Wednesday 062916

Zoom CrossFit – CrossFit


Squat Complex (6 x 2 Front Squats + 2 Back Squats + 2 OHS)

Front Squats + Back Squats + OverHead Squats
Note: Work up to a heavy set. The purpose of the front squat and back squat is to load up those specific muscle groups and get them firing in order to prep for the difficult aspect of this complex; the OverHead Squat. The FS & BS won’t be that heavy so it will be important to work on moving properly and improve positioning.

Deadlift (5×5 @ 75%)


Metcon (No Measure)

12 Rope Climbs

(Quality/Not For Time)
Note: Work on minimal pulls and efficient descent.


Metcon (AMRAP – Reps)

8 Minute AMRAP

Ball Slams (50/35)


Metcon (No Measure)

65 GHD SitUps

No Comments

Sorry, the comment form is closed at this time.

Join. Zoom CrossFit.
We want to ensure you EACH receive quality coaching and make our gym THEE best facility in Miami... Scratch that, Florida. With that said, we are capping our registration. After that, there will be a waiting list for anyone who wants to join our gym.