Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds for Time 30 second jump rope practice 5/5 Double Kettlebell Windmill 7 Tuck-Ups w/eccentric 8/8 Single Arm KB Clean and Press Weightlifting Weightlifting Push Jerk Every 4:00 minutes, 3 Sets 7 Reps @ 60% 5 Reps @ 65% 3 Reps @ 70% % of Push...Read More