Reebok CrossFit Miami Beach – CrossFit

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Power Snatch (Increase weight on every set )

Gables (AMRAP – Rounds and Reps)

12min amrap

50 wall Balls 20/14

40 DeadLifts 225/155

30 T2B

20 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up banded

3rds

10 DL, 10 GM, 10 R&L OH press, 10 v-ups

DT ( 2xDB) bike (8/5 cal after each rd)

3min rest

Core

3rds 30 sec each movement

Sit-up

V-up

Hip raises

Flutter kicks

Rest

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Strict Pull ups

2-4-6-8-10

SoBe (Time)

3 Rounds

400M Run

20 DB Single arm Push Press 50/35

30 Box Jumps 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Running drills

6min to complete 400m farmers carry

(5 jump squats every time up put it down)

5 min to complete 400m med ball run

4 min to complete 400m rum

2 min rest

3 min to complete 400m run

Rest 3 min

8min AMRAP

10 kB SDHP

5 burpees over kb

100m run

Reebok CrossFit Miami Beach – CrossFit

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Power Clean (Increase weight on every set)

Kendall (AMRAP – Rounds and Reps)

14min amrap

12 Front Squats 135/95

88 Dubz

24 H.R. Push ups

Reebok CrossFit Miami Beach – CrossFit

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Cyrus, Eli, Janie, Liam and Mary (AMRAP – Rounds and Reps)

Five 5-minute AMRAPs in 25 minutes

From 0:00-5:00

16 calorie Row

16 Box Jumps (24/20 in)

From 5:00-10:00

16 Thrusters (75/53 lb)

16 Pull Ups

From 10:00-15:00

16 Burpees

16 Dumbbell Snatches (45/25 lb)

From 15:00-20:00

16 Mountain Climbers

16 Kettlebell Swings (53/35 lb)

From 20:00-25:00

16 Push-Ups

16 Sit-Ups

With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of three

25min amrap

60 wallballs

50 DeadLifts 185/125

40 bar facing Burpees

30 Muscle Ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up coaches choice

100 Dubz

90 squats

80 sit-ups

70 ploy step ups

60 sec plank hold

50 alt single arm kb swing

40 shoulder taps

30 slam balls

20 cal bike or row

10 empty BB bear complex

Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar