Reebok CrossFit Miami Beach – CrossFit

Back Squat (Every 2min for 10min
10x @ 190-195lbs/ 130-135lbs
)

Raise the Roof (Time)

21-15-9-6-3
•S2OH 95/65
•Dips
•Push Ups

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

For completion

Every min

• max row for meters

• 20 Push ups

• max row for meters

• 20 air squats

*continue until you have rowed 2500m

Reebok CrossFit Miami Beach – CrossFit

Da Biz (AMRAP – Rounds and Reps)

20min amrap
40 Lunges 50/35
30 H.R. Push Ups
20 V-ups
200m run

Reebok CrossFit Miami Beach – MB Conditioning

120822 (No Measure)

Every 5’ for 30’

A- 250/200m row
20 t2b
10 db push press (2X DB)

B- 75 dubz
15 db thrusters (2X DB)
20 V-ups

Reebok CrossFit Miami Beach – CrossFit

Front Squat (Every 2min for 10min
10x @ 140-145/100-105lbs
)

Down River (Time)

For time
3 rounds
25 cal row
25 P. Snatches 75/55
25 Box jump overs

Reebok CrossFit Miami Beach – MB Conditioning

120722 (AMRAP – Reps)

10 rounds

13 h.r. push ups
10 db snatch
7 cal bike

Every 3:00 beginning at 0:00 perform:
200m run

Reebok CrossFit Miami Beach – CrossFit

D.O.A (Time)

For time:
2 rounds
10 Deadlifts 225/145
10 Bar facing Burpees
20 Pull Ups

Rest 2min

2 rounds
10 Deadlifts 225/145
10 Bar facing Burpees
10 C2B

Rest 2min

2 rounds
10 Deadlifts 225/145
10 Bar facing Burpees
5 Bar M.U.

Reebok CrossFit Miami Beach – MB Conditioning

120622 (Time)

200m run
30 kbs
50 wall balls
400m run
30 kb sdhp
40 wall balls
800m run
30 kb g2oh
30 wall balls

Buy out:
50 pull through w/KB
Every time you break
10 v-ups

Reebok CrossFit Miami Beach – CrossFit

Jumping in Like (Time)

Every 5min for 25min
75 Dubz
18 cal bike
15 KB SDHP 32/24
12 HSPU

Reebok CrossFit Miami Beach – MB Conditioning

120522 (No Measure)

28’ EMOM

A- 15/11 cal row
B- 7 burpee box jump over
C- 12/9 cal bike
D- 10 db hang p.cleans (1X DB)