Reebok CrossFit Miami Beach – CrossFit

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Back Squat (3×20 @ 45%)

Mind Blown (Time)

For time

60 Front Rack Lunges 95/65

40 burpees

40 Front Rack Lunges

20 burpees

Reebok CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

18min amrap

50 Dubz

40 step ups

30 Russian KBs 32/24

20 Hang P. cleans 135/95

10 Strict Hspu

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Time)

Every 2min, for 10min

10 Russian kb swings 32/24

8 plate thrusters 45/25

6 burpees onto plate

Then…

3RFT

200m Farmer’s Carry

400m Run

Reebok CrossFit Miami Beach – CrossFit

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Wrestler (Time)

For time

100 Dubz (50 attempts)

80 step ups

60 Russian KBS 32/24

40 hang Power Cleans 135/95

20 Srict HSPU

Reebok CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

5 sets

3 min Amrap 1min off

3 P. cleans 135/95

6 T2B

9 Pushups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Calories)

Teams of 2

5 min max cal bike/row

Rest 1 min

5 min max cal row/bike

Rest 3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7 DB power cleans

7 DB push press

7 Burpees over DB’s

*Partner 1 completes a round, while Partner 2 rests. Then switch.

Then…

Rest 3min

Metcon

Metcon (AMRAP – Reps)

12min

15 under overs w/ partner

30 synchro push with alt high fives top of each

60 alt DB snatch (50/35)

120 DU/260 singles

Amrap wall balls

*Score is number of Wall Balls completed by each team

Reebok CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Reps)

17min amrap

30 Alt DB Snatch 50/35

200m run

10 cal bike

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (3×20 @ 40%)

Pop Up (AMRAP – Rounds and Reps)

14min amrap

30 Alt DB Snatch 50/35

200m run

10 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

10min EMOM

100m Sprints

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Reebok CrossFit Miami Beach – CrossFit

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Betty (Time)

5 Rounds For Time

12 Push Presses (135/95 lb)

20 Box Jumps (24/20 in)