Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

-30 cal bike –

1 round

50 kbs

50 box jumps

-40 cal bike –

2 rounds

25 kb sdhp

25 box jumps over

-50 cal bike –

3 rounds

15 kb g2oh

15 burpee box jump

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

8 rounds

7 Front Squats 95/65

7 Push Press

7 thrusters

7 burpees

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (No Measure)

Every 8’ for 3 sets

21 cal rower

400m run

15 cal rower

300m run

9 cal rower

200m run

Rest 2’

50 hollow rocks

40 sit ups

30 hollow rocks

20 sit ups

10 hollow rocks

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Front Squat (1×5 @ 60%)

Front Squat (1×3 @ 70%)

Front Squat (1×2 @ 80%)

Front Squat (1×1 @ 90%)

Front Squat (Find 1Rm )

Metcon (AMRAP – Rounds and Reps)

14min Amrap

7 P. cleans 205/125

14 H.R. Push ups

21 v-ups

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (No Measure)

Every 2’ for 18’ (9 sets)

A- 15 cal bike/18 cal rower

10 db snatch

B- 200m run

15 db front squat

C- 50 dubz

20 db push press

Rest 2’

15-12-9

Single arm devil press

Wall balls

V-ups

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Every 10min for 20min

30 cals bike

400m run

30 box jump overs

30 KBS 24/20