Reebok Crossfit 5thave


Pull up Work

Continue working in the Kip; Learning how to connect The Kip to a Pull up.
6×3 attempts


4 Intervals (3mins. ON; 2mins. OFF)

A) Buy In: 10 Pull ups
9 Power Cleans (155/105)
10 Push ups

B) Buy In: 10 Pull ups
9 Squat Cleans (155/105)
20 DUBz


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Liability Waiver

I, the undersigned, hereby voluntarily desire to participate in calisthenics and conditioning training and exercise at MIAMI LAKES FITNESS, LLC (DBA MIAMI LAKES CROSSFIT) solely for my own enjoyment, exercise and social purposes.

In consideration of the foregoing, I hereby release MIAMI LAKES FITNESS, LLC (DBA MIAMI LAKES CROSSFIT), and its officers, agents and employees, and the instructor(s), from any and all claims, suits, judgments, costs and expenses of whatever nature whatsoever, known or unknown, which may arise out of my participation in these classes, specifically including but not limited to claims for injuries and subsequent intervening medical care.

I attest and verify that I am physically fit and am at no known risk to participate in these cardiovascular and muscle toning activities. I further understand and agree that acceptance of this Release form does not in any manner imply acknowledgment or verification by MIAMI LAKES FITNESS, LLC (DBA MIAMI LAKES CROSSFIT) of my physical condition and/or ability to participate. If I am in doubt as to whether my physical condition permits me to participate in these classes, I agree to obtain the approval of my personal physician

I agree to immediately stop my participation in the classes and to notify any MIAMI LAKES FITNESS, LLC (DBA MIAMI LAKES CROSSFIT) staff member in the event I feel ill or injure myself.

I further understand and agree that notwithstanding the foregoing, MIAMI LAKES FITNESS, LLC (DBA MIAMI LAKES CROSSFIT) reserves the right to ask that I cease participating in these classes for any reason, and if that should happen, I agree to do so.

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