Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Time)

5RFT

20 Cal Bike

25 Pop Squats

25 OH Lunges w/ plate

25 Lateral hops over Plate

*Rest 1min after each round

Finisher: 25 Atomic Sit Ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Get as far as you can

3min

90 Dubz

60 wall balls

30 alt DB snatches 50/35

2min rest

5min

90 Dubz

60 wall balls

30 alt DB snatches

3min rest

7min

90 Dubz

60 wall balls

30 alt DB snatches

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

3 Sets

6min on; 3min off

Buy-in:

20 / 15 cal Bike

20 Deadlifts 185 / 125

Remaining time AMRAP

Cindy

*rx is done with a weight vest

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Time)

Annie on the Run

50-40-30-20-10

Double-under

Sit-up

* 400m Run after each round

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

5 Rounds

5 Hang Squat Cleans 135:95

10 T2B

15 Box Jumps

100m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

5min to Complete..

400m Run

10 Devil’s Presses

–Rest 2mini–

5min to Complete…

25cal AB

10 Devil’s Press

–Rest 2mini–

5min to Complete…

100 DU

10 Devil’s Press

Reebok CrossFit Miami Beach – CrossFit

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J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (AMRAP – Reps)

12min Ladder

1-2-3-4–5-6-7-8-9-10…

Clean and Jerks 135/95

8 cal row after every set

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

50 KBS

50 KB Split Stance DL

50 KB S2OH

100 Double Unders

50 Situps w/ KB Raised Overhead

50 KB Taters

100m OH Walk with KB

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

Every 2min x 4 rounds (0-8:00)

-20 Wall Balls

-10 Alt.Box Step Ups

Rest 2min (8:00-10:00)

Every 2min x 3 Rounds (10:00-16:00)

-20 Lunges with Wall Ball

-Max Russian Twists in remaining time

Rest 2min(16:00-18:00)

Every 2min x 4 Rounds (18:00-26:00)

-100m Run with Wall Ball

-10 Burpees on Wall Ball

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

5 sets

1min on 1min off

6 Strict Pull ups

3 Strict HSPU

Remaining time max F. Squats 135/95

Randy Burp (Time)

75 P. Snatches @ 75lbs

•every time you break 7 Burpees