Reebok CrossFit Miami Beach – CrossFit

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Metcon (Distance)

Team of 3

Row work

15min emom

Max meter row

Trucker (Time)

50-40-30-20-10

•Push ups

25-20-15-10-5

•weighted suitcase crunch 10lbs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

0-10min Death by shuttle run

20m (10 up and 10 back)

*sit ups with the remaining time if you get caught

10min mark

For Time:

10-20-30-20-10

Burpees

wall balls

DB Snatches

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 2min for 10min

Cal bike 15/12

10-20min amrap

20 Russian KBS

20 DB S2OH

20 V-Ups

5min emom

Cal bike 10/6

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

6min emom

Every :30sec

A) Max Strict Pull ups

B) Max hollow rocks

Bankrupt (AMRAP – Reps)

6 total sets

2min amrap: 1min rest

Buy in:

40 Dubz

30 Lunges

A) Max P. Snatches 135/95

B) Max Wall Ball shots 20/14

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

12min skill

0-4min

Odd: 12-15 cal bike

Even: hs kick ups

4-8min

Odd: 8-12 cal bike(faster pace)

Even: hs hold

8-12min

Odd: 6-10 cal bike sprint

Even: hs negative

Bomba (Time)

14min cap

5 Rounds

5 Clusters 165/105

10 Burpee box jump overs 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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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

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Metcon (Time)

5 rounds

15 cal row

20 KBS 24/16

40 dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

2x200m run

40 Push ups

20 Hang Squat Cleans 135/95

20 Burpees over the bar

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

500m row

40 DB snatch

30 cal bike

20 triple touch V-ups

10/10 single arm clusters

20 triple touch V-ups

30 box step over with DB

40 DB snatch

500 row

Every 3:00 starting at 0:00

5 burpee box jump

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Distance)

12min partner emom

•Max row for meters

No Favors (Time)

For time (14min cap)

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

•S2OH 95/65

•pull ups