Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

100 Dubz

150 Wall Balls 20/14

100 Dubz

75 Deadlifts 155/105

100 Dubz

50 P. Snatches 135/95

100 Dubz

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1000m run

5 rounds of Cindy

5 Pull ups

10 push ups

15 air squats

800m run

4 Rounds of Cindy

600m run

3 rounds of Cindy

400m run

2 rounds of Cindy

200m run

1 round of Cindy

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For completion

2min on: 1min off

5 P. Cleans 185/125

15 Push ups

*remaining time max row for meters

*continue until 2500/2000m is completed

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

5min AFAP

30 cal Bike

30 Burpees

30 DB Snatches

30 DBLunges

30 weighted sit ups

Rest 2min

7min AFAP

30 cal Bike

30 Burpees

30 DB Snatches

30 DBLunges

30 weighted sit ups

Rest 3min

9min AFAP

30 cal Bike

30 Burpees

30 DB Snatches

30 DBLunges

30 weighted sit ups

Reebok CrossFit Miami Beach – CrossFit

Mercy me (AMRAP – Reps)

6 sets
2:30 amrap- :90sec off
15cal Bike
15 Pull ups
*remaining time 12ft bear crawl forward 12ft bear crawl backwards

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

50 Box Jumps

50 Air Squats

50 KB Swings

50 v-Ups

100 Dubz

25 Box Jumps

25 Air Squats

25 KB Swings

25 v-Ups

50 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Distance)

Rowing

90sec on: 90sec off

3 sets

Max row for meters

Sucka Punch (Time)

Descending ladder

10-1

•Single arm OH lunges (L) 50/35

•Single arm OH lunges (R) 50/35

•Burpees over DB

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 8min for 32min

A) 1000m row

25 Burpees over rower

25 wall balls

B) 800m run

25 Burpees

25 wall balls

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

10min to complete

6 rounds

3-10 unbroken strict pull ups

10-12 Hollow over head plate raises

Truth (AMRAP – Reps)

15min ladder

3-6-9-12-15-18-21

H. Cleans 135/95

10 Box Jump overs 24/20

3-6–9-12-15-18-21

10 Box Jump Overs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

2min on 1min off for 30 minutes:

100m run

5 T2B

10 Push ups

Max Cal AB with remainder of 2 minutes.