Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
FOR TIME*
10-20-30-40-50
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
Mb CrossFit 111019
Reebok CrossFit Miami Beach – CrossFit
Adam (Time)
Adam
5 Rounds for Time
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)
MB Crossfit 110919
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
Teams of 2
12 P. cleans 185/115
24 burpees
36 cal Bike
48 Dubz
MB Conditioning 110819
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (AMRAP – Rounds and Reps)
4Rds
3min On:1min Off
20/10 Cal Bike
15 Slam Balls
10 Sit-ups
4Rds
2min On: 1min
15 DB Thrusters(40/20)
25 OH DB Walking Lunges
3min AMRAP
Max DB Renegade Rows
MB CrossFit 1101719
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
8min
Max Cal Bike
2min rest
Metcon (AMRAP – Reps)
8min max cal
Row
2min rest
Metcon (AMRAP – Rounds and Reps)
8min amrap
50 Dubz
30 step ups
MB CrossFit 110719
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
3 rounds
500m row
50 sit ups
50 Push ups
50 lunges
20 cal bike
MB Conditioning 110719
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
5Rds
30 Plank Toe Touches
20m Bear Crawl
10m Sled Push
30s rest
Metcon (Time)
400m Run
40 RKBS(24/16)
40 KB Taters(24/16)
300m Run
30 RKBS
30 KB Taters
200m Run
20 RKBS
20 KB Taters
100m Run
10 RKBS
10 KB Taters
MB CrossFit 110619
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Squat snatches
10 reps each @
•135/95
•155/105
•185/115
Metcon (Time)
5 rounds
20m sled Push 180lbs
5 Squat Cleans 205/125
20 H.R. Push ups
MB Conditioning 110619
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
EMOMx6
Odd: Max Weighted Wall Sit
Even: Max Chin Above Bar Hold (Any grip)
Metcon (Calories)
4 Rds
4min AMRAP
20 Shuttle Runs(10m)
30/20 Cal Bike
Max Cal Row
Rest 4min after each round
Metcon
MB Conditioning 110519
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees
20 DU
10 Burpees
30 DU
10 Burpees
40 DU
10 Burpees
50 DU
10 Burpees
*DU Scale down is Dolphin Jumps
RX+- do all DU unbroken
Finisher: 800m Farmer’s Carry
Recent Comments