Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

800m Run

Then

5 Rounds

15 Burpees

20 DB Snatches 50/35

25 v- Ups

Then

800m run

Reebok CrossFit Miami Beach – CrossFit

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Push pull drive (Time)

40-30-20-10

•cal echo bike

•push ups

20-15-10-5

Deadlifts

Men 185/225/275/315

Women 125/155/175/195

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

1min each for 25min

•max cal row

•max Box jumps

•max KBS

•max wall balls

•rest

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (1×20 @ 57.5%)

Back Squat (1×10 @ 65%)

Back Squat (1×10 @ 67.5%)

Don’t rush (AMRAP – Reps)

14min

Buy in

500m row

75 Dubz

50 dB lunges 50/35’s

25 T2B

Remaining time burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

5 Rounds of “Cindy”

15 Power Cleans (185/125 lb)

4 Rounds of “Cindy”

12 Power Cleans (185/125 lb)

3 Rounds of “Cindy”

9 Power Cleans (185/125 lb)

2 Rounds of “Cindy”

1 Round of “Cindy:”

5 Pull-Ups

10 Push-Ups

15 Air Squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18min follow the leader

Teams of 2

7 cal bike

5 bar facing burpees

3 Thrusters 135/95

*1 partner must complete a whole round before the other starts.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

5’ EMOM

12/9 cal bike sprint

2’ rest

5’ AMRAP

5R/5L DB thrusters

7 Burpees over the DB

2’ rest

5’ EMOM

15/12 cal rower sprint

2’ rest

5’ AMRAP

7R/7L hang clean&jerk

10 h.r. push ups

Reebok CrossFit Miami Beach – CrossFit

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More Fire (Time)

2 Rounds

21 Deadlifts 155/105

75 DuBz

15 Power Cleans

500m row

9 S2OH

25/18 cal Bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 5’ for 5 sets

15 cal rower

10 devil press (2xDB)

7 box step overs (2xDB)

Reebok CrossFit Miami Beach – CrossFit

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Front Squat (1×10 @ 65%)

Front Squat (2×5 @ 70% of Back squat)

Metcon (Time)

3 rounds

400m run

30 Russian KBs 32/24

30 box step overs 24/20