Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 5min for 25min

400m run

30 OH Lunges

20H.R. Push ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min Amrap

200m run

10 burpee box jump overs 24/20

30sec rest after every round

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

12min Amrap

12 cals

3 P. Snatches 155/105

Rest 3min

Metcon (Time)

21-15-9

•DB front squats 50/35 (single)

•Burpees

72 alt DB Snatches

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

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2 Rounds

30 Clean and jerks 135/95

2x200m Run

40 T2B

2x200m Run

50 Box Jump overs 24/20

2x200m Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 2’30″ for 10 sets

10 db push press (2x DB)

7 burpees box jump

4 cluster (2x DB)

Reebok CrossFit Miami Beach – CrossFit

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Clean Annie (Time)

50-40-30-20-10

•Double Unders

•sit ups

*after each set 5 P. cleans at 205/125

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

22min Amrap

12 Alt Hang DB P. snatches 50/35

12 DB Lunges

12 Burpees

12 DB Lunges

12 Alt Hang DB cleans

12 DB Lunges

12 Burpees

12 DB Lunges

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

5’ amrap

10 wall balls

10 cal row

2’ rest

5’ amrap

20 goblet squat

10 cal row

2’ rest

5’ amrap

30 air squat

10 cal row

2’ rest

5’ amrap

20 lunges

10 cal row

2’ rest

5’ amrap

10 lunge hops

10 cal row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18min Amrap

5 Hang P. Cleans 155/105

8 C2B Pull ups

11 HSPU