Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
22min Amrap
400m run (together)
20 Power Snatches 135/95
30 Synchro Push ups
40 Synchro sit ups
MB Conditioning 121021
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
7 rounds
12 R. KBS @32/24
10 pull ups
8 box jump over
At the 0:00-6:00-12:00-18:00-24:00-30:00
200m run with MedBall
At the 3:00-9:00-15:00-21:00-27:00
250m row
MB Crossfit 121021
Reebok CrossFit Miami Beach – CrossFit
Flesh and bone (AMRAP – Rounds and Reps)
25min Amrap
25 cal bike
20 Pull ups
15 Box jump overs
10 squat cleans 185/125
5 single arm Devil press
*1 sled push after each set
MB Conditioning 120921
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
6’ AMRAP
10 DB hang power clean (5/5)
20 DB push press (10/10)
30 DB squats
2’ REST
5’ EMOM
20″ bike sprint
2’ REST
6’ AMRAP
7/5 cal bike
10 DB thrusters (5/5)
7/5 cal bike
10 burpees over the DB
7/5 cal bike
10 DB hang c&j (5/5)
MB Crossfit 120921
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
4 rounds
2min of work-1min rest
A) 20 Air Squats
15 SDHP 24/16
10 HR Push ups
B) 200m run
16 Step ups 24/20
Remaining time max Burpees
MB CrossFit 120821
Reebok CrossFit Miami Beach – CrossFit
Strawberry and cream (AMRAP – Rounds and Reps)
20min
Teams of two
Follow the leader
15 wall balls
10 HSPU
5 deadlifts 275/165
MBConditioning 120821
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
from 0’ to 4’
50 burpees
from 4’ to 7’
100 DU
from 7’ to 11’
50 cal row
from 11’ to 16’
800 mt run
from 16’ to 20’
50 cal row
from 20’ to 23’
100 DU
from 23’ to 27’
50 burpees
MB Conditioning 120721
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5 sets of each
2’ on 1’ off
A- 20 Alt. DB snatch
10 push ups
Remaining time max DB thrusters (2x DB)
B- 20 v-ups
12 DB lunges (1x DB)
Remaining time max devil press (2x DB)
MB Crossfit 120721
Reebok CrossFit Miami Beach – CrossFit
Work it (AMRAP – Rounds and Reps)
22min Amrap
25 cal row
25 weighted sit ups 30/20
25 KBS 24/16
25 cal row
25 T2B
MB Conditioning 120621
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 3 min for 9 set
A- 200m run
21 wall balls
B- 15/12 cal bike
15 kb g2oh
C- 18/14 cal rower
15 t2b
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