Reebok CrossFit Miami Beach – CrossFit

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Woding with Angie (Time)

Woding with Angie

Partner wod

100 Pull ups

20 Clean and Jerks 135/95

100 Push Ups

20 Clean and Jerks 135/95

100 Synchronized Squats

20 Clean and Jerks 135/95

100 Synchronized sit ups

20 Clean and Jerks 135/95

Angie

It is with deepest sorrow that we announce the passing of Angie Polanco.

We will always remember her for being such an incredible model of great work ethic, for lighting up any room with her smile, and for encouraging everyone around her by setting an example of living to your daily best.

We find ourselves humbled by her memory and extend our beloved condolences to her loved ones.

May she Rest In Peace

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

10-20-30-40

Box Jumps 24/20

Alt DB Snatches

Rest 3min

Then

800m run

60 KBS 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Time)

Teams of 2

2019m Cal Row

12 Man Makers *each person

52 Burpee BJ (total)

365 Walking Lunges (total)

2020(20 cal each)

Metcon (Time)

Teams of 2

2019m Cal Row

12 Man Makers *each person

52 Burpee BJ (total)

365 Walking Lunges (total)

2020(20 cal each)

Reebok CrossFit Miami Beach – CrossFit

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The Wirtz (Time)

4 Rounds for Time

14 calorie Bike

16 Thrusters (95/65 lb)

10 Kettlebell Swings (53/35 lb)

14 calorie Bike

16 Box Jumps (24/20 in)

10 Air Squats

14 calorie Bike

16 Wall Ball Shots (20/14 lb)

10 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

27min AMRAP

Teams of 2

50 Box Jumps 24/20

400m run

50 PoweR Snatch 95/65

400m run

50 Over Head Squat

400m run

50 T2B

400m run

Reebok CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

18min Amrap

8 cal row

10 Deadlifts

12 V-ups

10 wallballs

8 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

3 rounds

1min each

•dubz/singles

•burpees

•dubz/singles

•KBs

•dubz/singles

•wallballs

•dubz/singles

•box jumps

*2min rest

Reebok CrossFit Miami Beach – CrossFit

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TNT (AMRAP – Rounds and Reps)

22min Amrap

12 cal row

15 Deadlifts 135/95

18 V-ups

15 wall balls

12 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1 mile run

2000m row

120 cal bike

*you can break it up how ever you like

Reebok CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

17min amrap

3 clean and jerks 155/105

6 pull ups

9 push ups

12 air squats