Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
50 cal bike
50 P. Snatches
100 push ups
100 Squats
MB Conditioning 111620
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Every 6min for 24min
A) 40/30cal
30 wall balls
10 burpees
B) 600m run
30 KBS
10 Burpees
C) 40/30 cal
30 box jumps
10 burpees
D) 600m run
30 DB Snatches
10 burpees
MB CrossFit 111620
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
18min Amrap
2 rounds
5 Clusters 135/95
15 Pull ups
7 Bar facing Burpees
30 Dubz
2 rounds
4 Clusters 155/105
10 C2B Pull ups
7 Bar facing Burpees
30 Dubz
2 rounds
3 Clusters 185/115
5 Muscle ups
7 Bar facing Burpees
30 Dubz
*remaining time Amrap clusters at 185/115
MB CrossFit 111520
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
2 Rounds
36 Push Ups
200m run
36 air Squats
200m run
36 Russian KBS 32/24
200m run
36 lunges (per leg)
200m run
MB Crossfit 111420
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
22 min Partner amrap
Synchronized
•50 KBs
100m Run
•50 Burpees
200m Run
•50 DeadLifts 135/95
400m run
•50 step ups
800m run
MB Conditioning 111320
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
10 plate g2oh
7 calories
10 burpees
7 calories
100m run
MB Crossfit 111320
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 sets
3min Amrap : 1min rest
3 P. snatches 135/95
5 bar hopping burpees
7 wall balls 20/14
MB Conditioning 111220
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
5 rounds
30 air squat
25 sit ups
200m row
15 kb sdhp
10 box jump over
MB CrossFit 111220
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
5 Rounds of Cindy
5 Pull ups
10 Push Ups
15 Air Squats
100m run
4 Rounds of cindy
100m run
3 rounds of Cindy
100m run
2 Rounds
100m run
1 Round of Cindy
100m run
*Rx is with a weight vest
MB Crossfit 11120
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
15 Box Jumps
15 hang Squat Cleans 135/95
15 S2OH
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