Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Every 4’ for 24’ (6 sets)
25 wall balls
200m run
15 pull ups
MB Crossfit 072122
Reebok CrossFit Miami Beach – CrossFit
Lupe (Time)
4 rounds
50 Dubz
20 alt DB Snatch 2 Lunge
20m stead push 180/90
MB Conditioning 072022
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
24’ emom
⁃ 14/11 cal rower
⁃ 12 t2b
⁃ 12 DB hang p.clean (2x DB)
⁃ Rest
MB Crossfit 072022
Reebok CrossFit Miami Beach – CrossFit
Chop it Up (Time)
7 rounds
200m run
3 P. cleans 225/155
12 T2B
MB Conditioning 071922
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
6 sets
3’ on 1:30’ off
A- 15/12 cal bike
18 burpees
Time remaining max air squats
B- 20 kb g2oh
25 push ups
Time remaining max box jumps overs
MB CrossFit 071922
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill wod
12min emom
Odd: 3-5 strict pull ups
Even: 5-7 each single arm bent over rows
Coming in Hot (AMRAP – Rounds and Reps)
3 sets
5min amrap 2min rest
18 cal row
9 burpees over rower
18 wall balls 20/14
9 burpees over rower
MB Conditioning 071822
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
3 rounds
100m run
15 DB push press (2x DB)
15 sit ups
⁃ rest 1’ –
2 rounds
200m run
25 DB front squats
25 V-ups
⁃ rest 1’ –
1 round
400m run
35 DB thrusters
35 weighted sit ups
MB CrossFit 071822
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill warm ups:
20 HS kick ups
15 hollow rocks
1min HS Holds
20 Hollow rocks
10 Neg HS to press
25 hollow rocks
Beserker (Time)
2min on :90sec off
Buy in: 15 box jump overs 24/20
5 deadlifts 225/155
Max cal bike
*continue until 75/60 cala are completed
MB CrossFit 071722
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
100 DB lunges 50/35
50 push ups
25 Pull Ups
50 Push ups
100 DB Lunges 50/35
Buy out:
Bicycle kicks
MB CrossFit 071622
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
22min follow the leader
30 Dubz
10 Alt DB Snatches 50/35
5 Burpees over DB
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