Reebok CrossFit Miami Beach – CrossFit
Heidi (AMRAP – Rounds and Reps)
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
MB Crossfit 042421
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
100 cals
50 Thrusters 115/85
50 Pull ups
60 cals
30 Thrusters
30 C2B Pull ups
20 cals
10 Thrusters
10 M.U.
MB Conditioning 042321
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Amrap 5’
10 db snatch
15 wall balls
20 box jump over
Rest 3’
Every 1:30’
4x100m run
Every 2’
3x200m run
Every 4’
2x400m run
MB CrossFit 042321
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 6min for 30min
500m row/400m run
15 deadlifts 225/155
50 Dubz
MB Conditioning 042221
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
8 sets
2’ on 1:30’ off
A- 10 db front squat
10 db push press
10 burpees over the db
B- 10 db hang clean and jerk
10 t2b
10 burpees to target
MB CrossFit 042221
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
20min ladder
10-20-30-40-50….
Hand release push ups
Box Step-up w/ DB
DB Hang Clean
MB Conditioning 042121
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
3 rounds
25 calories rower/20 cal bike
15 pull ups
-Rest until 10:00-
3 rounds
50 lunges
30 push ups
-Rest until 20:00-
40 calories
30 pull ups
60 lunges
40 push ups
MB Crossfit 042121
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
2 rounds
50 V-Ups
40 burpee Plate jumps
30 T2B
MB CrossFit 042021
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3min for 18min
A) 20cal bike
15 P. Snatches 75/55
B) 20cal bike
12 P. Snatches 95/65
C) 20cal bike
9 P. Snatches 115/85
D) 20cal bike
6 P. Snatches 135/95
E) 20cal bike
3 P. Snatches 155/105
F) 20cal bike
1 P. Snatches 185/115
MB Conditioning 042021
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
50 kbs
40 goblet squat
30 v-ups
20 burpees
30 v-ups
40 goblet squat
50 kbs
Every 2’ starting at 0:00
10/7 calories
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