Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
50 wall balls
400m run
30 plate G2OH @45/25lbs
20 burpees to plate
1000m row
20 burpees to plate
30 plate G2OH
400m run
50 walls balls
MB Crossfit 080222
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
30sec each
• Strict Pull-Ups
• L arm KB Bent over Row
•R arm KB Bent over row
Wheres Curtis (Time)
For time
3-6-9-6-3
Curtis P 135/95
*after each Set
50 Dubz
20 weighted Sit ups 25/15
MB Conditioning 080122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 1:30 for 10 sets
20 sec sprint bike
Rest 2’
10’ emom
A- 15 pull ups
B- 15 kbs
MB Crossfit 080122
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Skill wod
30sec on:30sec off
3 sets
H.S. Kick ups
3 sets
HS Holds
3 sets
HS Negative to press
Pop Smoke (AMRAP – Rounds and Reps)
18min amrap
20 cal bike
15 bar facing burpees
10 Deadlifts 225/155
MB CrossFit 073122
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
1000m
20 box jumps 24/20
30 P. Cleans 135/95
20 box jumps
800m run
MB Crossfit 073022
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
50 cal bike
50 Thrusters @135/95
50 Pull ups
50 S2OH @135/95
50 T2B
50 Front squats @135/95
50 cal bike
MB Conditioning 072922
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
7 Box Jumps overs
7 DB Thrusters
7 devil cleans
7 weighted sit ups
MB CrossFit 072922
Reebok CrossFit Miami Beach – CrossFit
Running DT (Time)
For time
5 rounds
12 Deadlifts 155/105
9 Hang P. cleans
6 S2OH
200m run
MB Conditioning 072822
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
0-5 Min to complete
800m run
5-10min
Amrap
Cindy
5 Pull ups
10 push ups
15 squats
10-15min to complete
1000m row
15-20min amrap
15 KB SDHP
20 lunge hops
20-25min to complete
Cal bike 50/35
MB CrossFit 072822
Reebok CrossFit Miami Beach – CrossFit
Fight Gone Ski (AMRAP – Reps)
3 sets
1min each movement
•burpees
•shuttle runs
•SDHP 24/16
•cal ski erg
•step ups 24/20
•cal bike
•rest
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