Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

6 sets

1min Each Movement AMRAP

-P. Cleans 185/105

-Step ups 24/20

-Bar Facing Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

18’ amrap

30 cal bike

40 KBS

50 sit ups

60 dubz

Rest 3’

1 mile run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

25min AFAP

20 DB Lunges 35/20

15 Loaded Sit Ups 35/20

10 cal bike/row

20 Strict Presses 65/45

20 DB Lunges 35/20

15 Loaded Sit Ups 35/20

10 cal bike/row

19 Strict Presses 75/50

20 DB Lunges 35/20

15 Loaded Sit Ups 35/20

10 cal bike/row

18 Strict Presses 85/55

20 DB Lunges 35/20

15 Loaded Sit Ups 35/20

10 cal bike/row

17 Strict Presses 95/60

20 DB Lunges 35/20

15 Loaded Sit Ups 35/20

10 cal bike/row

16 Strict Presses 115/65

…..

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

9 sets

2’ ON 1’ OFF

A- 100m run

Max jump squats

B- Max calories bike/rower

C- 100m run

Max burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time:

42 Pull ups

21 P. Snatches 115/85

30 C2B Pull ups

15 OH Squats or OH Lunges

18 M.U. or C2B Pull ups

9 Squat Snatches (scale down to Power if needed)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 Rounds

36 Push-Ups

200m Run

36 Air Squats

200m Run

36 Deadlifts 135/95

200m Run

36 Lunges (per leg)

200m Run

Reebok CrossFit Miami Beach – CrossFit

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ufffff (Time)

Teams of 2

For time

2 rounds

50 Box Jump overs 24/20

100 synchro air squats

50 Burpees

100 synchro sit ups

50 Pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

21min EMOM

A)20-30 air squats

B) 12-15 Burpees

C)35-50 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

27-21-15-9-6-3

•F. Squats 135/85

Bar Hopping Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

0-10min

50 cal Bike

40 Wall Balls

30 Push ups

10-20min

50 cal row

21-15-9

KBS

Box jumps

20-30min

800m run

40 SDHP

30 pull ups