Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

6 sets

1min each

•P. Snatches 135/95

•Burpees

•Box Jumps

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

3sets

3min Amrap – 2min rest

A) 10 Thrusters 95/65

10 Pull ups

B) 10 Hang P. Cleans 95/65

30 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min amrap

20 Hang P. Cleans 135/95

15 Front Squats

10 T2B

50 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

7 sets

2min on:1min off

200m run

5 clusters 155/105

Remaining time Amrap

Bar hopping Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 3min for 27min

A->B->C

A. 30s Max Rep DB Floor Press

30s DB Floor Wipers

100m DB Front Rack Carry

B. 30s DB Front Squats

30s DB Thrusters

100m DB OH Carry

C. 30s Wall Sit w/ DB

30s DB Sit Ups

100m Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

#Throwback

Teams of 2

1 mile Run (Swap every 200m)

50 Burpee Plate hops

100 Plate G2O (45/25)

800m Run (Swap every 200m)

50 DB Box Step Overs

1 mile Run (Swap every 400m)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

20min Amrap

3 Deadlifts 225/145

6 pull ups

9 H.R. Push Ups

12 Air Squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

3 sets

6min of work 2min of rest

Set 1

18 cal Bike

15 Alt DB Snatches 50/35

12 T2B

9 Burpee Box Jump 20″

Set 2

15 cal Bike

12 Alt DB Snatches 50/35

9 T2B

6 Burpee Box Jump 24″/20″

Set 3

12 cal Bike

9 Alt DB Snatches 50/35

6 T2B

3 Burpee Box Jump 30″/24″

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

8min EMOM

Odd: 3-5 Negative Pull Ups

Even: 5-8 HSPU

Metcon (AMRAP – Rounds and Reps)

5 Rds: 3min AMRAP:

3 Single Arm Devils Press(50/35)

6 Jump Squats

9 V-ups

* Rest 1 Min btw Rounds *

* * Pickup where you left off each round * *

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

5 Rounds for time

400m run

50 Dubz

30 wall balls 20/14