Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

6 sets

2min on:1min off

3 single arm Devil press

6 box step overs

9 pull ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

10min emom

A) 5-8 Strict HSPU

B) 8-10 loaded pistols

Metcon (Time)

40 cal

30 P. Snatches 135/95

40 cal

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

5 Rounds

3min of work-1min of rest

30 Dubz

15 air squats

5 P. Cleans 205/125

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

800m run

50 Burpees

50 box jumps

50 push ups

50 Sit ups

50 DB Snatches

800m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Rounds and Reps)

Every2min for 20min

12 RKBS

10 wall balls

8 cals

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

6 rounds

7 S2OH 135/95

9 T2B

11 BoxJumps 24/20

200m run

Reebok CrossFit Miami Beach – CrossFit

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Yvonne (Time)

For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (50/30 lb)

400 meter Run with Partner