Reebok CrossFit Miami Beach – CrossFit

Charged up (Time)

800m run
50 KBS 24/16
50 weighted sit ups 25/15
400m run
25 KBS
25 T2B

Reebok CrossFit Miami Beach – MB Conditioning

113022 (Time)

100 Dubz
3 Rounds
20 Push Ups
20 v-Ups
20 lunges

75 Dubz
2 Rounds
30 Push Ups
30 v-Ups
30 Lunges

50 Dubz
40 Push Ups
40 v-Ups
40 lunges

Reebok CrossFit Miami Beach – CrossFit

World tour (AMRAP – Rounds and Reps)

4 sets
5min on: 2min off
20 cal row
20 burpees
20 pull ups
20 alt DB Snatches 50/35

Reebok CrossFit Miami Beach – MB Conditioning

112922 (AMRAP – Reps)

10 rounds
10 cal bike
10 wall balls
10 KBS

*every 5min 400m run. Starting at 5

Reebok CrossFit Miami Beach – MB Conditioning

112822 (No Measure)

Every 8min for 32min
Alternate between A and B

A) 1000m row
30 Push ups
60 air squats

B) 1000m row
30 Burpee box jumps

Reebok CrossFit Miami Beach – CrossFit

Back Squat (Back Squats
Every 2min for 10min
10x @ 175/115lbs)

Shazam (AMRAP – Reps)

E2MOM
Buy in: 10/8 cal bike

Ascending ladder
2-4-6-8-10-12-14
P. Cleans 185/125

14min cap

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

21min ladder

30-40-50-60-70-80reps of

•cal Bike

•DB Alt Snatches 50/35

•Box Jump 24/20

Reebok CrossFit Miami Beach – CrossFit

Turkey HangOver (Time)

Teams of 2

100 wall balls 20/14

100 Burpees

100 KBS 24/16

50 Power Cleans 135/96

50 Pull ups

50 s2OH 135/95

• while one partner is working the other is running 200m.

Reebok CrossFit Miami Beach – CrossFit

Happy Thanksgiving !!!! (No Measure)

Holiday schedule

Thursday 11/24/22
Closed

Friday
Open
9am
10am
11am
12pm

Reebok CrossFit Miami Beach – MB Conditioning

112222 (No Measure)

0:00 to 8:00
-1200m run
Remaining time max CAL BIKE

8:00 to 11:00 (3 min)
REST

11:00 to 17:00
-800m run
Remaining time max CAL BIKE

17:00 to 19:00 (2 min)
REST

19:00 to 23:00
-400m run
Remaining time max CAL BIKE

23:00 to 24:00 (1 min)
REST

24:00 to 26:00
-200m run
Remaining time max CAL BIKE