Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. Reebok CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Pull ups

5×3 (3sec negative + 1 pull up)

KC (AMRAP – Reps)

21min ascending ladder

3-6-9-12-15-18-21-24….

•Push Press 95/65

•T2B

*200m run after every set

Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. Reebok CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

Reebok CrossFit Miami Beach – 8pm Express Wod

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NFC (AMRAP – Rounds and Reps)

12min amrap

7/5 cal Bike

14 Alt DB Snatches 50/35

28 walking lunges

Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. Reebok CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 10min for 30min

A) 800m run

100 lunges

B) 1000m row

50 pus ups

50 sit ups

C) 50 cal Bike

30 burpees

30 kbs swings

30wall balls

Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. Reebok CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (2×20 @ 57.5%)

NFC (AMRAP – Rounds and Reps)

12min amrap

7/5 cal Bike

14 Alt DB Snatches 50/35

28 walking lunges

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20 Wall Ball Shots (9/6 kg)

20 Shoulder-to-Overhead (60/40 kg)

20 Kettlebell Swings (32/24 kg)

20 Hand-Release Push-Ups

20 Sit-Ups

Reebok CrossFit Miami Beach – CrossFit

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Final Game (AMRAP – Rounds and Reps)

21min amrap

Teams of 2

81 box step overs 50/35 (1DB)

18 Ring Muscle ups

24 P. Snatches 135/95

8 burpee box jumps 30/24