Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

3 rounds

25 push ups

25 KBSDHP

400m run

2 rounds

35 Goblet Squats

35 v-Ups

400m run

45 burpees

45 KB Bent over rows

400m run

Reebok CrossFit Miami Beach – CrossFit

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Devils Creek (Time)

For Time:

3 rounds

10 ups

20 push ups

30 KBS 24/16

*every 2min starting at 0:00

12/9 cal bike

Immediately following

Buy out:

50 triple v-Ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

30 dubz

10 DB Snatches

7 T2B

5 box jump overs

Reebok CrossFit Miami Beach – CrossFit

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Ballzy (Time)

15min amrap

100 Cal Row

75 Air Squats

50 AB Mat Sit Ups

Max P. Snatches 135/95

3min rest

6min amrap

40 cal row

30 Air Squat

20 AB Mat Sit Ups

Max P. Snatches 135/95

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 4min for 24 min

200m run

30 lunges

20 DB S2OH

Reebok CrossFit Miami Beach – CrossFit

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Bravo (Time)

For time:

50 Cal Bike

50 T2B

50 push press 95/65

25 Cal Bike

25 T2B

25 push press 95/65

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

200m row

40 box jumps

40 wall balls

400m row

30 Box jumps

30 wall balls

600m row

20 box jumps

20 wall balls

800m row

10 box jumps

10 wall balls

1000m row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

7min emom

5-7 Strict Pull ups

•Max hollow rocks with remaining time

Wow (AMRAP – Reps)

5 sets

100m run

12 box jump overs 24/20

•remaining time thrusters 75/55

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

3min Amrap

Cal Bike

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

3min amrap

Cal Bike

5min amrap

20 KBS

10 Burpees

3min amrap

Cal Bike

5min amrap

Cindy

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

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

Jumping Ladder (AMRAP – Reps)

15min ladder

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

•P. Cleans 135/95

•bar facing burpees

*35 dubz after each set