Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

12min to complete

30 Squat Cleans

205/125

Big Time (Time)

Every 6min for 18min

30 cal Row

15 DeadLifts 225/135

7 Bar M.U.

Reebok CrossFit Miami Beach – CrossFit

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Dive 34 (AMRAP – Rounds and Reps)

AMRAP in 34 minutes

34 Thrusters (75/55 lb)

34 T2B

34 Back Rack Lunges (75/55 lb)

34 calorie Row

34 Power Snatch (75/55 lb)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min amrap

100 wall balls

50 Power Cleans 135/95

100 step ups

50 Pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 Rounds

200m run

10m bear Crawl

10 DB Snatches

10 DB Goblet Squats

Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Reebok CrossFit Miami Beach – CrossFit

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Rownamics (AMRAP – Rounds and Reps)

25min amrap

•150m Row

•15 Push Ups

•20 sit ups

•15 Box jumps

•3 Hang Squat Cleans 155/105

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1000m Row

90 wall balls

80 sit ups

70 lunges

60 Push ups

50/40 bike

40 ring rows

30 Box jumps

20 dips

10 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 3min for 15min

400m run

Rest 3min

15min emom

•Russian KBs

•lunges

•Burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

10 min amrap

3 TNG P. Snatch

Start @ 135/95 increase weight by feel

Hive (AMRAP – Rounds and Reps)

14min amrap

50 cal bike

40 sdhp 95/65

30 Strict Hspu

20 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 Dubz

5 Devil Presses

10 Step Ups

15 sit ups

100 dubz

10 devil presses

15 step ups

20 sit ups

100 dubz

15 devil presses

20 step ups

25 sit ups

100 dubz

20 devil presses

25 step ups

30 sit ups

Rest 1min after each section