Reebok CrossFit Miami Beach – CrossFit

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Bye 2021, Hello 2022 (AMRAP – Rounds and Reps)

Teams of 2

22 Amrap

20 Deadlifts 225/155

21 burpee box jumps

20 M.U.

22 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

6 sets

Every 5’ for 30’

15 calories

400m run

20 plate g2oh

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

75 Dubz

25 cal row

7 P. Cleans and jerks 205/135

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

4 rounds

2min on 1min off

A) buy in: 40 lunges

Remaining time Amrap

20 Dubz

5 inch worms

B) buy in: 200m run

Remaining time Amrap

20 DB Snatches

20 V-Ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

10-20-30-40

Box Jumps 24/20

Alt DB Snatches 50/35

rest 3min

800m Run

60 Lunges 50/35

Reebok CrossFit Miami Beach – CrossFit

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Work It (Time)

4 Rounds

25 wall Balls

20 Burpees

15 KB G2OH 24/16

10 cal Bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

800m Run

3 rounds

20 DB Thrusters

20 Push ups

400m Run

2 Rounds

25 KBS

25 Box Jumps

200m Run

30 T2B/V-ups

30 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Tyson (AMRAP – Reps)

3 Rounds

3min Amrap

•Squat Cleans 155/105

2min amrap

• Bar-facing Burpees

1min amrap

•Dubz

-3min Rest-

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min AMRAP

7 single arm Devil Press 50/35

14 single DB lunges

21 Dubz

200m run

Reebok CrossFit Miami Beach – CrossFit

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WodWells 12 days of Christmas (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.