Reebok CrossFit Miami Beach – CrossFit
Opponent (Time)
For time:
2 Rounds
800m run
40 H.R. Push ups
30 DEadlifts 155/105
20 cal Bike
MB Conditioning 013120
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
5RFT
20 RKBS(32/24kg)
20m KB Drag(Heavy)
20m Sled Push
200m Odd Object Carry- atl btw KB, WB, Sandbag, Plate, etc
MB Conditioning 013020
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
Teams of 2:
5 Burpees + 30s Max Cal Row
-1:1 Rest
-10 Total Rds
Individually…
12min AMRAP
100ft Walking Lunge w/ Plate OH
50 Bear crawl
3 Wall Climbs
MB Express 023020
Reebok CrossFit Miami Beach – 8pm Express Wod
Mamba (AMRAP – Rounds and Reps)
17min amrap
30 cal Row
30 single arm DB2OH 50/35
30 Box Jump Overs
30 Pull upa
MB CrossFit 023020
Reebok CrossFit Miami Beach – CrossFit
Back Squat (2×20 @ 55%)
Mamba (AMRAP – Rounds and Reps)
17min amrap
30 cal Row
30 single arm DB2OH 50/35
30 Box Jump Overs
30 Pull upa
MB Crossfit 012920
Reebok CrossFit Miami Beach – CrossFit
GIGI (AMRAP – Rounds and Reps)
4 rounds
5min on: 2min off
5 P. Snatches 135/95
10 bar hopping burpees
30 Dubz
MB Conditioning 01/2920
Reebok CrossFit Miami Beach – MB Conditioning
()
Metcon (AMRAP – Reps)
Double Tabata:
-8min Total
-Alternate between…
-Air Squats
-Push-Ups
*Score is lowest number for each
Metcon
()
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
14 Sit-Ups
21 WB
14 BJO
7/5 Cal Bike Sprint
MB CrossFit 012820
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
4sets
5-10 strict pull ups
20 banded pull downs
Bryant (AMRAP – Rounds and Reps)
24min Amrap
200m run
24 KBS
24 T2B
400m run
48 Lunges
48 sit ups
MB Conditioning 012810
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
()
Metcon (Time)
Teams of 2
1 mile run (Swap every 200m)
50 Burpee Plate hops
100 Plate G2O (45/25lbs)
1000m row (alt every 250)
50 DB Box Step Overs
1 mile run (swap every 400m)
MB CrossFit 012720
Reebok CrossFit Miami Beach – CrossFit
Metcon
Strength
Back Squat
2×20 reps at 52.5%
Metcon
Metcon (Time)
“Kobe”
14min amrap
8 P. Cleans 185/115
24 Wall balls 20/14
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