Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

6 sets

3’ on 1:30’ off

A- 15/12 cal bike

18 burpees

Time remaining max air squats

B- 20 kb g2oh

25 push ups

Time remaining max box jumps overs

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill wod

12min emom

Odd: 3-5 strict pull ups

Even: 5-7 each single arm bent over rows

Coming in Hot (AMRAP – Rounds and Reps)

3 sets

5min amrap 2min rest

18 cal row

9 burpees over rower

18 wall balls 20/14

9 burpees over rower

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

3 rounds

100m run

15 DB push press (2x DB)

15 sit ups

⁃ rest 1’ –

2 rounds

200m run

25 DB front squats

25 V-ups

⁃ rest 1’ –

1 round

400m run

35 DB thrusters

35 weighted sit ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill warm ups:

20 HS kick ups

15 hollow rocks

1min HS Holds

20 Hollow rocks

10 Neg HS to press

25 hollow rocks

Beserker (Time)

2min on :90sec off

Buy in: 15 box jump overs 24/20

5 deadlifts 225/155

Max cal bike

*continue until 75/60 cala are completed

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

100 DB lunges 50/35

50 push ups

25 Pull Ups

50 Push ups

100 DB Lunges 50/35

Buy out:

Bicycle kicks

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min follow the leader

30 Dubz

10 Alt DB Snatches 50/35

5 Burpees over DB

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

3 rounds

25 push ups

25 KBSDHP

400m run

2 rounds

35 Goblet Squats

35 v-Ups

400m run

45 burpees

45 KB Bent over rows

400m run

Reebok CrossFit Miami Beach – CrossFit

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Devils Creek (Time)

For Time:

3 rounds

10 ups

20 push ups

30 KBS 24/16

*every 2min starting at 0:00

12/9 cal bike

Immediately following

Buy out:

50 triple v-Ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

30 dubz

10 DB Snatches

7 T2B

5 box jump overs

Reebok CrossFit Miami Beach – CrossFit

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Ballzy (Time)

15min amrap

100 Cal Row

75 Air Squats

50 AB Mat Sit Ups

Max P. Snatches 135/95

3min rest

6min amrap

40 cal row

30 Air Squat

20 AB Mat Sit Ups

Max P. Snatches 135/95