Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

800m Run together

200 dubz

100 air squats (Synchronized)

600m Run

150 dubz

75 air squats

400m Run

100 dubz

50 air squats

200m Run

50 dubz

25 air squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time:

7-14-21-28

•DeadLifts 155/105

•Bar-Hopping Burpees

Warm-up (No Measure)

Core cool down

10min

10-20-30-40-50

Sit ups

100m Run after every set

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10min AMRAP

20 Jumping Jacks

10 Plank ups

10 Scorpion stretch w/ bent arm

10 Frog Jumps(Plank jump to squat

For As Long As Possible…

From 0-3min

2Rds

10 Push-ups

10 Jump Squats

From 3-6min

2rds

12 Push-ups

12 Jump Squats

From 6-9min

2rds

14 Push-ups

14 Jump Squats

*Continue same pattern until get caught. Then do sit-ups until last person finishes

Finisher: 3x30s Max Cal on AB, rest 2min between

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Work:Work:Rest

5rds… (2min each round)

20s:40s:60s

AB WB

–Rest 2min—

40:20s:60s

Row

DB Snatches

–Rest 2min–

40:20:60

Jump Rope(Doubles or Singles) V-Ups

Finisher: 5 Sled Pushes(down & back is 1)

Reebok CrossFit Miami Beach – CrossFit

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Acid Burn (AMRAP – Rounds and Reps)

Partner follow the leader

20min amrap

12cal bike

12 wall balls 20/13

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

2 Rounds

6min to complete

800m Run 50 Air Squats

—1min Rest—

4min to Complete

400m Run

50 Walking Lunges

–1min Rest—

2min to complete

200m Run

20 Squat Jumps

–1min Rest—

1min to complete

100m Run

20 Lunge Jumps

–1min Rest—

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Core work

100 hollow rocks for time

5 on it (Time)

5 Rounds for time

•10 cal Row

•10 S2OH 135/95

•10 Pull ups

•10 KBS 24/16

•10 dips

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

9min AMRAP

3 Man Makers

6 DB Box Step-ups 9 Sit-ups

–Rest 3min—

6min AMRAP

6 DB Curl to Press

12 DB Reverse Lunge w/ knee lift

–Rest 2min—

3min AMRAP

12 DB Push Press

6 DB Front/Goblet Squat

–Rest 1mini—

1min AMRAP

Devil’s Press

Finisher: DB/KB Monster Crawl across the gym

Reebok CrossFit Miami Beach – CrossFit

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Gymnasty (AMRAP – Reps)

2min each

•Max Pistols

•Strict Hspu

•T2B

Sizzle (AMRAP – Rounds and Reps)

14min amrap

20 Rev Front Rack Lunges 135/95

30 H.R. Push ups

40 Dubz

Reebok CrossFit Miami Beach – MB Comp

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