Reebok CrossFit Miami Beach – MB Conditioning

030623 (AMRAP – Reps)

5 sets
4min amrap: 2min rest
Buy in: 200m run
15 Burpee Box Jump overs
10 KBS
*remaining time max cal bike

Reebok CrossFit Miami Beach – CrossFit

Clean Complex 030623 (Weight)

4 set
1 Squat Clean
2 Front squats
1 Jerk
*increase weight every set

Decisions (AMRAP – Reps)

5 rounds
1min of work
10 Deadlifts 225/155
*remaining time max bar hopping burpees

Reebok CrossFit Miami Beach – CrossFit

030523 (Time)

4 rounds
400m run
30 Goblet Squats 24/16
20 cal row
10 Pull ups

Reebok CrossFit Miami Beach – CrossFit

030423 (Time)

Ricky’s 30th
Teams of 2

BUY IN: 1993m row

4 rounds
30 DB OH lunges
30 Burpees over the row
30 T2b
30 DB snatch

BUY OUT: 2023m row

Reebok CrossFit Miami Beach – MB Conditioning

030323 (No Measure)

Complete:

150 wall balls
100 kbs
50 burpees to target

Split the reps however you want
Every time you break:
50 dubz/100 singles

Reebok CrossFit Miami Beach – MB Conditioning

030223 (No Measure)

1000m row
80 sit ups
60 db lunges
400m run
60 db lunges
80 sit ups
1000m row

Every 4:00 starting 0:00
20 db snatch

Reebok CrossFit Miami Beach – CrossFit

Warm up 030223 (No Measure)

Warm up
30 Mountain Climbers
30 Sit ups
20 Superman’s
20 Dive Bombers
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatches
15 OH Squats

Power Snatch (Power Snatches
5×3 increase weight on every set
)

Blow Out (Time)

3 Rounds

7 Ring M.U.

50 wall balls

100 dubz

16min Cap

Reebok CrossFit Miami Beach – MB Conditioning

030123 (No Measure)

10 rounds

Complete every round as fast as you can!

Rest 1:00 after every round

15 cal bike
10 box jumps
5 db thrusters (2x DB)

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Chest pump (Time)

8 Rounds

8/6 cal Bike (upper body only)

15 Push Ups

30 Sit ups