Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
5min
Accumulate as many
Strict T2B
Truckin (Time)
21-15-9-9-15-21
•KBS 24/16
•cal Bike/row (must perform 21-15-9 of each)
MB Conditioning 120319
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
Run Jackie Run
1000m Run
50 KB Thrusters
30 Pull-ups
*10min Cap
-5min Rest-
Metcon (Time)
Run Jackie Run
1000m Run
50 KB Thrusters
30 Pull-ups
*10min Cap
-5min Rest-
Metcon
Metcon (Time)
Nancy on a Boat
5RFT
500m Row
15 Plate OH Squats(or 30 OH Lunges if mobility issues)
*20min Cap
MB CrossFit 120219
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
8min skill warm up
30 sec HS Hold
5 Kip Swings
15 hOllow rocks
Full Baked (Time)
5 rounds
400m run
15 Burpees to plate 45/25
7 Bar M.U. /10 C2B / 14 Pull ups
MB Conditioning 120219
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Max Tuck Hang from rig
Metcon (No Measure)
14min EMOM
Odd: 15 KBS
Even: 10 DL
Metcon
Metcon (Time)
24-18-12-6
Burpee BJ
ABMat sit ups w/ MB(20/14)
Metcon
MB Crossfit 120119
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Double DT
Teams of 2
Follow the leader
10 rounds
12 Deadlifts 155/105
9 Hang Cleans
6 S2OH
200m run
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