Reebok CrossFit Miami Beach – CrossFit

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Create (AMRAP – Reps)

8 rounds

2min on:1min rest

200m run

15 T2B

Max Dubz

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

4 rounds

18 db snatch

14 db push press (2 DB)

10 db thrusters (2 DB)

Rest 3’

1 round

50 db snatch

40 db push press

30 db thrusters

Reebok CrossFit Miami Beach – CrossFit

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High noon (Time)

6 rounds

14 alt Devil presses 50/35

10 Strict HSPU

*rest 90 sec after each round

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10 sets

BIKE SPRINTS

15″ sprint 45″ rest

4’ rest

12’ amrap

20 plate g2oh

20 plate oh lunges

20 bent over rows w/plate

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

1000m row

50 thruster 45/35

60 pull ups

50 thrusters

1000m row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

-800m run-

20 t2b

50 h.r. push ups

20 v-ups

-800m run-

20 t2b

35 h.r. push ups

20 v-ups

-800m run-

20 t2b

20 h.r. push ups

20 v-ups

Reebok CrossFit Miami Beach – CrossFit

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Purpose (Time)

10 rounds

3 squat cleans 185/125

5 bar facing burpees

7 cal bike

*rest 1 min after each round

Reebok CrossFit Miami Beach – CrossFit

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Red (AMRAP – Reps)

3min amrap

Buy in: 25 cal Bike

Max burpees

1min rest

Orange (AMRAP – Reps)

3min amrap

Buy in: 100 Dubz

Max push up’s

1min rest

Yellow (AMRAP – Reps)

3min amrap

Buy in: 30 cal row

Max squats

1min rest

Green (AMRAP – Reps)

3min amrap

Buy in: 400m run

Max KBS 24/16

1min rest

Blue (AMRAP – Reps)

3min amrap

Buy in: 20 Burpee Box jump overs

Max lunges

1min rest

Green (AMRAP – Reps)

3min amrap

Buy in: 40 V-ups

Max squat jumps

1min rest

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

400m run (together)

50 P. Snatches 135/95

400m run (together)

50 synchro burpees

400m run (together)

50 Clean and jerks 135/95

400m run (together)

50 synchro burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

5 rounds

18 Alt. DB snatch

15/12 cal bike

12 single leg t2b

Beginning at 0:00 and every 02:00

7 burpees