Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds
20 lunges
20 Alt DB Snatches 50/35
20 V-Ups
200m run
MB Crossfit 091821
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
21min Amrap
10 Clean and Jerks 135/95
20 cal bike
30 wall balls
* while one partner is working the other is holding the bar in a front rack position.(excluding cnj)
*every 3min 7 synchro burpees
MB Conditioning 091721
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
7 rounds
4 devil press (2x DB)
8 t2b
12 box jump overs
Every 3’ starting at 0:00
100m run
MB CrossFit 091721
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
40 pull-ups
15 Front Squats 155/105
25 C2B
10 Front Squats 185/115
10 M.U.
5 front Squats 225/145
MB Conditioning 091621
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Every 4’ for 5 sets
200m run
20 db snatch
50 dubz
Rest 3’
50 cal bike for time
MB Crossfit 091621
Reebok CrossFit Miami Beach – CrossFit
Front Squat (3×5 @ 50%)
Metcon (AMRAP – Rounds and Reps)
15min Amrap
15 deadlifts 185/125
20 lunges
15 burpees over the bar
400m run
MB Conditioning 091521
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Teams of 2
Complete
200 wall balls
150 h.r. push ups
1000m rower
50 pull ups
1 partner work
1 partner hold a plank
MB CrossFit 091521
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4min Amrap
15 cal row
15 T2B
Max reps Devil press
1min rest
4min Amrap
15 cal row
15 T2B
Max reps Box jumps
1min rest
4min Amrap
15 cal row
15 T2B
Max reps P. clean and jerks 135/95
1min rest
4min Amrap
15 cal row
15 T2B
Max reps floor press
MB Crossfit 091421
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
10-9-8-7-6-5-5-4-3-2-1
P. Cleans 155/105
*200m run after every set
MB Conditioning 091421
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
21-15-9
Burpees
Russ. kbs
200m heavy farmers carry w/ 2x KB
15-12-9
Jump squats
Cal bike
200m heavy farmers carry
12-9-6
Burpee pull ups
Kb g2oh
200m heavy farmers carry
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