Reebok CrossFit Miami Beach – CrossFit

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Drop Dead Fred (AMRAP – Reps)

Every 6min for 24min

400m Run

30 Lunges (hops are allowed)

20 DB alt Snatches 50/35

10 Box Jump overs 24/20

Reebok CrossFit Miami Beach – CrossFit

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Turkey HangOver (Time)

Teams of 2

100 wall balls 20/14

100 Burpees

100 KBS 24/16

50 Power Cleans 135/96

50 Pull ups

50 s2OH 135/95

• while one partner is working the other is running 200m.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

warm up

5min Amrap

10 Mt. climber

5 inch worms

10 scorpion

8min AMRAP

200m run

20 Burpees

20m bear crawl

3min REST

6 min AMRAP

10 Burpee box jump overs

15 KB SDHP

2min REST

4min AMRAP

5 empty BB bear complex

5 bar hopping burpees

2min REST

2min AMRAP

Burpee reach (rig)

core

coaches choice

Reebok CrossFit Miami Beach – CrossFit

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Overhead Squat (3×3 @ 90%)

Overhead Squat (2×2 @ 95%)

Stuffing (AMRAP – Rounds and Reps)

10min amrap

30 Thrusters 95/65

30 Dubz

30 Push Ups

30 sdhp 95/65

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Banded warm up

8min AMRAP

8/10 cal bike

20 jumping lunges

20 ring rows

2min rest

6min AMRAP double kbs

30 OH kb in place march

15 DL

10 Russian swings

2min rest

4min AMRAP Double kbs

5 push ups on top of kbs

5 bent over rows

5 front rack squats

5 press

2min rest

2min as many as possible

Thrusters

Core

20 sets of strict R,M,L T2B

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Not for time

5 Rounds

7 strict T2B

3 strict hSPU

Take Off (Time)

3 Rounds

400m run

10 Power Snatches 135/95

15 Burpees

5 Bar M.U.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Monday

Warm up

6min amrap partner

1 rows

2 does

10 Banded GM

10 Mt climbers

10 straight legs sit ups

400m run

21-15-9

DL

Full KB swings

Push ups

400m run

21-15-9

Box jumps

Wall balls

v-ups

500m row

21-15-9

Plank jacks

Dubz

Oh plate lunge

12/15 cal bike

( people can interchange run, row, bike but must do all 3)

Core

3 x max plank hold

Reebok CrossFit Miami Beach – CrossFit

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Cluster (@ 80%)

Squat Clean Thruster

Metcon (AMRAP – Rounds and Reps)

12min amrap

9 Pull ups

12 Box Jumps 24/20

9 sDHP 95/65

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

22min amrap

50 HR Push Ups

30 DB Snatches 50/35

50 V-Ups

30 Lunge hops

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2

10min amrap follow the leader

8/6 cal Bike

15 wall Balls

2min rest

10min amrap follow the leader

5reps each

•Power Cleans 115/85

•Push Press

•Bar Hopping Burpees