Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

Every 5’ for 25’ (5 sets)

18/15 calories bike

14 pull ups

7 devil press (2x DB)

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (No Measure)

0’ to 7’

4 rounds

100m run

50 air squats

7’ to 14’

3 rounds

200m run

30 push ups

20 box jump over

14’ to 21’

2 rounds

400m run

30 DB snatch

21’ to 28’

1 round

800m run

100 dubs

20 weighted step ups

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Tactical Thursday

For time

2 rounds

400m run

20 H.R. Push ups

20 RKBS 24/16

Then

800m run

40 H.R. Push ups

40 RKBS

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

6sets

1min each

•max row

•max burpees

•max Dubz

•rest

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

10 cal bike

20 T2b

20 cal bike

40 DB squat (1x DB)

30 cal bike

60 v-ups

40 cal bike

80 DB push press (1x DB)

50 cal bike

100 sit ups

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds

10 Clean and jerks 135/95

10 Box Jump overs 30/24

20 pull ups

200m run