Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

Buy in: 150 Dubz

50 Cal Bike

42-30-18

•thrusters 95/65

•pull ups

Buy out: 150 Dubz

50 Cal Bike

Reebok CrossFit Miami Beach – CrossFit

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Cool Runnings (Time)

For time:

3 rounds

500m row

400m run

40 air squats

30 v-ups

20 Deadlifts 185/125

10 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

7 rounds

7 DB thrusters

7 t2b

7 DB hang p.clean

7 h.r. push ups

7 pull ups

7 burpees

Every 2:30 beginning at 0:00

15/12 cal rower

Reebok CrossFit Miami Beach – CrossFit

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Front Squat (1×8 @ 65%)

Front Squat (1×8 70%)

Front Squat (1×8 @ 75%)

Front Squat (1×8 @ 80%)

Beat Box (AMRAP – Rounds and Reps)

12min Amrap

100 Dubz

50 Push ups

25 RKBS 32/24

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 2:30 for 3 sets (7:30)

400m run

Every 2:00 for 3 sets (6:00)

300m run

Every 1:30 for 3 sets (4:30)

200m run

Rest 3:00

6’ AMRAP

10 kbs

20 lunges

20 v-ups

10 cal. bike

Reebok CrossFit Miami Beach – CrossFit

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We RUN this (Time)

Every 4min for 24min

200m run

10 Pull ups

10 hspu

200m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10 sets

E3’MOM

A- 10 DB push press (2x DB)

15 box jumps

20 air squats

B- 9 DB box step overs (2x DB)

12 DB snatch

15 push ups

Reebok CrossFit Miami Beach – CrossFit

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Worked up (AMRAP – Rounds and Reps)

3 rounds

6min Amrap : 2min rest

7 P. Snatch 135/95

14 Box jump overs 24/20

21 wall balls

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0:00 to 7:00 (7’)

800m run

35 burpees

7:00 to 12:00 (5’)

50/40 cal bike

12:00 to 19:00 (7’)

800m run

35 wall balls

19:00 to 29:00 (10’)

400m run

30 burpees

25/20 cal bike

30 wall balls

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (1×8 @ 65%)

Back Squat (1×8 @ 70%)

Back Squat (1×8 @ 75%)

Back Squat (1×8 @ 80%)

Lungs wide shut (AMRAP – Rounds and Reps)

Death by

10min emom

1-2-3-4-5-6-7-8-9….

cluster 135/95

Bar hopping Burpees

*top of every min 5 cal bike. If you get caught continue as high up the ladder as possible.