Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 2min for 20min

10 Alt DB snatches

8 Front Squats 95/65

6 bar hopping burpees

•slowest time is your score

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

911 Tribute

Buy In: 2001m Row

3Rds

11 DB S2O

11 DB Front Squat

11 Reverse Lunge w/ DB Curl

11 Box Dips

11 Box Step Ups with DB

11 DB Floor Press

11 DB Floor Wipers

11 DB Plank Rows

11 DB Death March

*2 DB

Reebok CrossFit Miami Beach – CrossFit

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9/11 (Time)

11 rounds

9 reps each

•cal bike

•H.R. Push ups

•deadlifts 185/115

•T2B

•wall balls 20/14

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill wod

3 sets

10/10 single arm DB Press

1min hollow hold

5 hanging windshield wipers

Metcon (Time)

Tactical Thursday

For time

3 rounds

400m run

17 Burpees

4 muscle ups (8 C2B, 12pull ups)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

15min to complete

6 sets of

3 Power Snatches

Between 65-80%

Duran (AMRAP – Reps)

9min ascending ladder

1-2-3-4-5-6-7-8-9-10…

Power Snatches 95/65

2-4-6-8-10-12-14-16-18-20…

Box jump overs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Rounds and Reps)

7min AMRAPs

A. 7 Atomic Sit Ups

7 Push-Ups

–Rest 2min–

B. 7 Box Jumps/Tuck Jumps*

7 Plate G2O

–Rest 2min–

C. 7KB Thruster

7 KB SDHP

–Rest 2min–

D. 7 Single Arm KBS(each arm)

7 Cal Bike

*If doing CF & Conditioning back to back, can sub tuck jumps in place of BJ

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill wod

3x

1min handstand hold

10 Pistols (3 second pause at the bottom)

10/10 single arm DB bent over rows (ahap)

Woodie (Time)

Every 6min for

3 rounds

100 Dubz

30 wall balls

30 KBs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

WOD

5 Rounds, On the 4:00

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

*can sub cal AB & burpee over bar

Metcon (No Measure)

Core Finisher:

50 Hollow Rocks

50 Supermans

100 Alt. V-Ups

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

26min amrap

16 Squat clean 135/95

20 Burpee Box Jumps 24/20

400m run

16 thrusters 135/95

20 Burpee pull-ups

50 cal row or bike

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 rounds

50 Dubz

35 KBS 24/16

20 cal row