Reebok CrossFit Miami Beach – CrossFit
Black Jack (Time)
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
MB Crossfit 072520
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
21-18-15-12-9-6-3
•Thrusters 95/65
•Bar facing Burpees
MB Conditioning 072420
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
8 reps each
Wall balls
KBS
Box jumps
KB SDHP
100m run
MB Crossfit 072420
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
•Hang P. Cleans 95/65
100-90-80-70-60-50-40-30-20-10
•Dubz
*after each set 3 M.U. (Ring or bar)
MB Conditioning 072320
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Rounds and Reps)
25min Amrap
25 DB Thrusters
50 Dubz/125 singles
25 pull ups
50 Dubz/125 singles
25 weighted step ups
50 Dubz/125 singles
25 T2B
50 Dubz/125 singles
MB Crossfit 072320
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
35min AMRAP
30 lunges
20 sit ups
10 box dips
200 m run
* RX is with A weight vest
MB Conditioning 072220
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
10 sets
1min of work 1min of rest
:15sec max cal bike
:45sec max Alt DB Snatches
Buy out
75 sit ups
50 v-ups
25 hollow rocks
MB Crossfit 072220
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3:30 for 8 sets
12 cal row
12 S2OH 95/65
12 Burpees
MB Conditioning 072120
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
800m run
50 Box jumps
50 OH Lunges 45/25
800m run
50 Burpees
50(25/25) split squats 45/25
800m run
MB Crossfit 072120
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 sets
2min Amrap:1min rest
A) 6 F. Squats 135/95
8 Pull ups
B) 12 Alt DB Snatches 50/35
8 Box Jump Overs 24/20
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