Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

5 sets

3min amrap: 1min

3 Deadlifts 185/125

6 push ups

9 air squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

4 rounds

50 Alt DB Snatches 50/35

40 Box Jump overs

30 T2B

200m run (together)

Reebok CrossFit Miami Beach – CrossFit

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Cilliro (AMRAP – Rounds and Reps)

AMRAP in 24 minutes

10 Hang Power Cleans (95/65 lb)

22 Air Squats

14 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

7 rounds

15 kbs

12 kb lunges

9/9 kb bent over rows

100m run

Reebok CrossFit Miami Beach – CrossFit

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Boombostic (Time)

For time

25 cal row

20 front squats 135/95

25 pull ups

20m sled push 180/90

25 cal row

20 push press 135/95

20 C2B pull ups

20m sled push 180/90

25 cal row

20 thrusters 135/95

15 M.U.

20m sled push 180/90

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 sit ups with DB

75 box jump overs

50 calories

25 single arm devil press (each arm)

50 calories

75 box jump overs

100 v-ups

Reebok CrossFit Miami Beach – CrossFit

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Jig (AMRAP – Rounds and Reps)

10min amrap

30 weighted step ups 24/20- 50/35

30 alt DB Snatches

50 Dubz

Rest 3min

Saw (AMRAP – Rounds and Reps)

10min amrap

20 single arm Devil cleans 50/35

30 Box jump overs 24/20

50 dubz

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 02:30 for 3 sets

400m run

Every 01:30 for 3 sets

200m run

Every 01:00 for 5 sets

100m run

3’ rest

Complete: (10’ CAP)

50 kb G2OH

Every 1:00 perform

15 air squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill:

5min EMOM

5 S. T2B

King (Time)

5 Rounds

For time

15 cal bike

5 P. Cleans 205/135

100m run

Reebok CrossFit Miami Beach – CrossFit

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Team 1776 (Time)

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams (30/20 lb)

Push Press (45/35 lb)

In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.

Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.