Reebok CrossFit Miami Beach – CrossFit

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Last Chance (Time)

Teams of 3

3 Rounds

50 Pull ups

40 S2OH 155/105

30 Hang Cleans 155/105

100 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

100 DeadLifts 135/95

100 Push Ups

100 Box Jumps 24/20

100 Ring Rows

•1partner working the other performing 100m run and 7 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up

Coach’s choice

6 rds 45on/15 transition w/ 1min rest Btwn rds

Bike

Burpee

Sit-ups

Core

Coach’s choice

Reebok CrossFit Miami Beach – CrossFit

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Deadpool (Time)

10 -20-30-40-50-60-70

Lunges

•after each set

7 Power Cleans 185/115

7 Stict HSPU

Reebok CrossFit Miami Beach – CrossFit

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Otw (Time)

10-20-30

•Pull-Ups

•Alt DB Snatches 50/35

~rest 3min~

800m Run

60 KBS 24/16

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Partner 6 min AMRAP

1-row

2- 10 jumping jack

10 mt climber

10 scorpions

8min AMRAP

15 KB DL

10 burpee box jumps

2min rest

8min AMRAP

12 cal row

12 KB G2OH

12 HR push ups

2min rest

8min AMRAP

20 alt DB snatch

15 plank jacks

2min rest

400m med ball run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Junk yard dog

6 Days till The New Year. (Done like 12 days of Xmas)

1 man maker

200m run

30 wall ball

40 KB swings

50 Duz

60 OH Lunges

Core

50 Ab roll outs

Reebok CrossFit Miami Beach – CrossFit

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Back to back (AMRAP – Reps)

24min EMOM

1) 12 cal AB Bike

2) 15 wall balls

3) 10 Burpees

4) 50 dubz

Reebok CrossFit Miami Beach – CrossFit

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Devil of Ramadi V2 (Time)

4 Rounds for Time

(with a Partner)

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.