Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Conditioning

3 rounds

400m run

30 KBS

2 rounds

600m run

40 single arm DB Thrusters

1 round

800m run

50 DB Snatches

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

3 sets

Max unbroken Strict Pull ups

*10 bent over rows after every set

Bomber (AMRAP – Rounds and Reps)

17min Amrap

6 Hang Power Cleans 155/105

12 bar hopping Burpees

3 Ring M.U.

Reebok CrossFit Miami Beach – 8pm Express Wod

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Metcon (Time)

5 rounds

15 cal bike

15 thrusters 65/45

•rest 1min after each round

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Teams of 2

200-400-600-800-1000m row

Amrap

50 Box Step ups

50 Burpees

50 wall balls

50 sit ups

•each member must complete each section of the rowing.

•while one member is rowing the other will perform as far into the Amrap as possible.

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (1×20 @ 55%)

Back Squat (2×10 @ 65-67.5%)

Whip (Time)

Teams of 2

follow the leader

3 rounds (each)

15 cal bike

15 thrusters 65/45

*one partner must complete a full round before the other partner begins. This an all out sprint!!!!

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

6 Rounda

7 C&J 135/95

14 Box Jumps

200m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2 for time

1000m row

10-20-30-40-50

•Deadlifts 155/105

•pull ups

100cal Bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

EMOMx15

A. 45s Wall Sit, 15s Squat Jumps

B. 1min Plank- can vary style

C. 20s Max Cal AB, 40s Rest

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

20 DU

20 AB-mat Sit-Ups

*decrease reps by 1 each round

–Rest 2min–

3min AMRAP

12 Plate G2O

12 OH DB Lunges

–2min Rest–

2min AMRAP

Burpee Plate Hops

–Rest 2min–

1min AMRAP

Shuttle Runs

Reebok CrossFit Miami Beach – CrossFit

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Elm Street (AMRAP – Reps)

22 min Ladder

5-10-15-20-25…..

P. Snatches 135/95

10-20-30-40-50….

Pistols

20-40-60-80-100…

Dubz

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (1×20 @ 52.5%)

Back Squat (1×10 @ 62.5%)

Back Squat (1×10 @ 65%)

It (Time)

For time

400m run

40 H.R. Push ups

15 Bar M.U.

40 H.R. Push ups

400m run