Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2 Rounds

30 Clean and jerks 135/95

2x200m Run

40 T2B

2x200m Run

50 Box Jump overs 24/20

2x200m Run

Reebok CrossFit Miami Beach – CrossFit

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Clean Annie (Time)

50-40-30-20-10

•Double Unders

•sit ups

*after each set 5 P. cleans at 205/125

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

50 cal row

50 squat jumps

50 DB Push Press

50 Lunge Hops

50 floor press

50 cal row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

6 sets (2 Rounds)

3min of work:2min off

Buy in: 400m run

A) 25 wall balls

Remaining time sit ups

B) 25 KBS

Remaining time v-ups

C) 20 renegade rows

Remaining Time hollow rocks

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

22min Amrap

12 Alt Hang DB P. snatches 50/35

12 DB Lunges

12 Burpees

12 DB Lunges

12 Alt Hang DB cleans

12 DB Lunges

12 Burpees

12 DB Lunges

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18min Amrap

5 Hang P. Cleans 155/105

8 C2B Pull ups

11 HSPU

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

7 rounds

100m run

7 SDHP

7 Gblet Squats

7 burpees

7 DB Push Press

7 cal row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

800 Run

80 RKBS 32/24

600m run

60 Box Jumps 24/20

400m run

40 cals

200m run

20 burpee box jump

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

0-3min to complete

10 cal bike

12 burpees

15 wall balls

3-7min to complete

10 cal bike

12 burpees

15 wall balls

17 box jumps

7-12min to complete

10 cal bike

12 burpees

15 wall balls

17 box jumps

21 kbs

12-18min to complete

10 cal bike

12 burpees

15 wall balls

17 box jumps

21 kbs

24 pull ups/rows

18-23 Tom complete

10 cal bike

12 burpees

15 wall balls

17 box jumps

23-27min

10 cal bike

12 burpees

15 wall balls

17 box jumps

27-30min

10 cal bike

12 burpees

15 wall balls

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

10-20-30-20-10

•Front Squats 115/85

•Push ups

•T2B/v-Ups