Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Barbell

Squat Cleans

10 @ 185/115

10 @ 205/125

10 @ AHAP

Back Squat (5×1 @ 90%)

Metcon (Time)

30 Hang 2 OH 115/85

50 burpees

30 Hang 2 OH

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

5 Min AMRAP

50 Wallballs (20/14)

Max Meter Row

Rest 5min

5min AMRAP

800m Run

Max Burpees

Rest 5min

5min AMRAP

50 Burpees

Max Cal on Bike

Reebok CrossFit Miami Beach – CrossFit

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DRD (Time)

5 Rounds for Time

12 Box Jumps (24/20 in)

7 Deadlifts (225/155 lb)

55 Double-Unders

11 Pull-Ups

19 Russian Kettlebell Swings (70/53 lb)

96 meter Row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

18min amrap

7 cal bike

7 Power Cleans 115/85

Reebok CrossFit Miami Beach – CrossFit

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Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

For time

1 mile run

8 rounds of Cindy

5 pull ups

10 push ups

15 air squats

800m run

6 rounds of Cindy

400m run

4 rounds of cindy