Reebok CrossFit Miami Beach – CrossFit

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Molly ann (Time)

10 Rounds for Time

15 Airs Squats

5 Burpee Box Jumps (24/20 in)

4 Cleans (155/105 lb)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min amrap

Teams of 3

100 cal bike

100 DeadLifts 155/105

100 Bar Hopping Burpees

100 100 pull ups

Reebok CrossFit Miami Beach – CrossFit

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Bout that (Time)

For time:

5 Rounds

7 P. Snatches 155/105

3 Muscle Ups (ring or bar)

20m sled push 180/135

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

12min cap

Death by Push ups

2-4-6-8-10-12-14-16-18-20-22-24

10min cap

Death by step up

4-8-12-16-20-24-28-32-36

8min cap

Death by cal bike

3-6-9-12-15-18-21-24

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10-1

1-10

Slam ball

Burpees

2’ rest

10-1

1-10

DB thrusters

Pull-ups

2’ rest

10-1

1-10

HR push-ups

T2B

Reebok CrossFit Miami Beach – CrossFit

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Push Press (4×10 @ 65%)

Ping (AMRAP – Rounds and Reps)

12min amrap

30 Dubz

15 SDHP 95/65

10/7 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10 min to complete:

60 second plank

50 sit ups

400m run

30 v ups

200m run

10 T2B

10 min to complete

60 mountain climbers

50 double unders

400m run

30 snatches

200m run

10 burpee box jump overs

10 min to complete

60 air squats

50 alternating v ups

400m run

30 hand release push ups

200m run

10 pull ups

Reebok CrossFit Miami Beach – CrossFit

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BS Part 1 (AMRAP – Rounds and Reps)

5min amrap

9 Front Squats 155/105

12 T2B

15 Bar Hopping Burpee

Rest 2min

BS part 2 (AMRAP – Rounds and Reps)

5 min Amrap

6 Front Squats 185/115

9 T2B

12 Bar Hopping Burpees

Rest 2min

BS Part 3 (AMRAP – Rounds and Reps)

5min amrap

3 Front Squats 205/135

6 T2B

9 Bar Hopping Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

5 min of

200m run

Banded stretches

Buy in: 800m run

7 round – rest 1 min after completion of each set:

7 RKBS

7 burpees

7 knees 2 elbows

7 weighted step ups

7 cal bike or cal row

7 A DB snatch

7 hand release push ups

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (4×10 @ 65%)

Tekken (Time)

9min to complete

750m Row

50 Box Jumps

25 P.Cleans 135/95