Oly Work

Squat Snatch 5×1

“Pretty Wings”

8 Rounds

100M Run

10 Halos Left 35lbs

10 Halos Right 35lbs

10 Knees to Elbows

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Core Work

then

“El Viejo and the Barbell”

4 Rounds

7 Squat Cleans 185/115

15 Wall Balls 12′ Target

15 Box Jump Overs

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Attention Members. I Am CrossFit is proud to present a new program in order to improve your skills. I Am CrossFit Gymnastics powered by TumbleBees Gymnastics. The class is offered at a discounted rate to all members of the IACF Family (IACF, Gables, Vida, Somi, Grove boxes). Having problems getting your kipping pullups, muscles up, handstands??? Sign up and get your problems solved. Classes are Thursday nights 8-9Pm at TumbleBees Gymnastics.

Skill Work

then

“Skillz to pay the Billz”

15Min AMRAP

20 Second Handstand Hold

20 Second Squat Hold

20 Second Chon-over-bar Hold

20 Second L-Sit

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Front Squat 1×15, 5×1

Romanian Deadlift 5×3 with max Ring Dips

“Mono Loco”

10 Rounds

20 Double Unders

5 Burpees

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All Boxes Are Closed today in observance of Memorial Day.

From 11Am to 12 Pm CrossFit Coconut Grove will be doing Memorial Day Murph

From 12Pm to 1Pm CFCG will be having open gym.