Reebok CrossFit Miami Beach – CrossFit

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Front Squat (3×5 @ 65% of back squats)

Metcon (AMRAP – Rounds and Reps)

10min emom

9/6 cal bike

15/12 push ups

if you get caught wod turns into an Amrap

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0-15min

Every 3 min for 15min

400m run

15-27min mark

Amrap

15 Burpees

15 Plate G2OJ

10 T2B

10 DB Push Press

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Rounds and Reps)

4 sets

5min on 2min off

30 RKBS

25 Goblet Squats

20 Push ups

15 Box jumps

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

4 Rounds

50 Dubz

40 Lunges

30 v-Ups

20 cals

10 DB Snatches

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

23min Amrap

Teams of 2

Follow the leader

15 wall balls 20/14

9 cal bike

6 deadlifts 275/185

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (2×20 Back Squats @ 55%)

Metcon (Time)

For time:

500m row

100 Dubz

10 P. cleans 135/95

15 M.U.

10 P. Cleans

100 Dubz

500m row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

4 Rounds

100m run

10 Box Jumps

10 KB Deadlifts

3 Rounds

100m Run

15 DB Thrusters

15 Pull Ups

2 Rounds

200m Run

20 KBS

20 Push ups

1 Round

400m Run

50 WallBalls

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

AMRAP in 20 minutes

From 0:00-6:00, AMRAP of:

12 Alternating Dumbbell Hang Snatches (50/35 lb)

18 Sit-Ups

Rest 1 minute

From 7:00-13:00, AMRAP of:

12 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)

18 Alternating Leg V-Ups

Rest 1 minute

From 14:00-20:00, AMRAP of:

12 Alternating Dumbbell Snatches (50/35 lb)

18 Sit-Ups

12 Alternating Dumbbell Clean-and-Jerks (50/35 lb)

18 Alternating Leg V-Ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Follow the leader

Teams of 2

20 rounds

10 S2OH 115/75

8 Box Jump Overs 24/20

6 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

5 rounds

20 cal bike

15 DB hang power clean

10 DB squats

5 DB S2OH

Every 3’ starting at 0:00

7 burpees