Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
10 rounds
5 pull ups
10 push ups
15 air squats
Immediately into
5 rounds
10 t2b
13 KB g2oh @24/16
16 KB goblet squat
Every 2’ starting at 0:00
7/5 cal bike
MB Crossfit 101321
Reebok CrossFit Miami Beach – CrossFit
Flame on (AMRAP – Reps)
2 Rounds
2min of work: 1min of rest
A) 40 Push ups
Remaining time Box jumps 24/20
B) 30 T2B
Remaining time Dubz
C) 40 Single Arm DB2OH 50/35
Remaining time Box Jumps 24/20
D) 30 Wall Balls 20/14
Remaining time Dubz
MB Conditioning 101221
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
3 sets
4’ on 2’ off
A- buy in: 200m run
Remaining time
10 DB step ups
14 DB snatch
B- buy in: 75 dubz
Remaining time
20 DB push press (10/10)
16 DB lunges
MB CrossFit 101221
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill
3 sets
Max unbroken Strict Pull ups
*10 bent over rows after every set
Bomber (AMRAP – Rounds and Reps)
17min Amrap
6 Hang Power Cleans 155/105
12 bar hopping Burpees
3 Ring M.U.
MB Conditioning 101121
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
For time
1000m row
100 wall balls
70 cal bike
70 kbs
400m run
40 burpees
MB Crossfit 101121
Reebok CrossFit Miami Beach – CrossFit
Back Squat (1×20 @ 55%)
Back Squat ( 1×10 @ 60%)
Back Squat ( 1×10 @ 62.5%)
Whip (Time)
Teams of 2
follow the leader
3 rounds (each)
15 cal bike
15 thrusters 65/45
*one partner must complete a full round before the other partner begins. This an all out sprint!!!!
MB Crossfit 101021
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time
800m run
4 rounds
30 V-ups
20 push ups
10 Front Squats 155/105
800m run
MB CrossFit 100921
Reebok CrossFit Miami Beach – CrossFit
()
Metcon (Time)
Teams of 2
2000m row
3 rounds
50 DB Snatches 50/35
50 Box Jumps 24/20
2000m row
MB Conditioning 100821
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
9 rounds
:30sec
cals
:45sec of Work
1 min of rest
A) floor press
B) squat jumps
C) RKBS
MB CrossFit 100821
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
3 sets
3min Amrap / 2min rest
A) 3 Thrusters 135/95
6 bar hopping burpees
9 C2B pull ups
B) 5 P. Cleans 135/95
8 front rack lunges
30 Dubz
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