Reebok CrossFit Miami Beach – CrossFit

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Purpose (Time)

10 rounds

3 squat cleans 185/125

5 bar facing burpees

7 cal bike

*rest 1 min after each round

Reebok CrossFit Miami Beach – CrossFit

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Red (AMRAP – Reps)

3min amrap

Buy in: 25 cal Bike

Max burpees

1min rest

Orange (AMRAP – Reps)

3min amrap

Buy in: 100 Dubz

Max push up’s

1min rest

Yellow (AMRAP – Reps)

3min amrap

Buy in: 30 cal row

Max squats

1min rest

Green (AMRAP – Reps)

3min amrap

Buy in: 400m run

Max KBS 24/16

1min rest

Blue (AMRAP – Reps)

3min amrap

Buy in: 20 Burpee Box jump overs

Max lunges

1min rest

Green (AMRAP – Reps)

3min amrap

Buy in: 40 V-ups

Max squat jumps

1min rest

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

400m run (together)

50 P. Snatches 135/95

400m run (together)

50 synchro burpees

400m run (together)

50 Clean and jerks 135/95

400m run (together)

50 synchro burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

5 rounds

18 Alt. DB snatch

15/12 cal bike

12 single leg t2b

Beginning at 0:00 and every 02:00

7 burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 5’ for 25’

30 wall balls

30 h.r. push ups

100m run with medball

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 dubz

80 hollow rocks

60 DB lunges

40 DB push press

20 pull ups

40 DB push press

60 DB lunges

80 v-ups

1000m rower

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

12 M.U.

12 P. Cleans 155/105

40 push ups

40 air Squats

9 M.U.

9 P. Cleans 185/125

30 Push ups

30 air squats

6 M.U.

6 P. Cleans 205/135

20 Push ups

20 air squats

3 M.U.

3 P. Cleans 225/145

10 push ups

10 air squats

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

5 sets

4’on – 2’off

30 DB step ups

20 DB hang p.clean

10 t2b

Remaining time:

Max burpees box jump

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

3 Rounds

20 Hang DB Alt Snatches 50/35

15 cal bike

20 Hang DB Clean and Jerks

5 wall walks

•rest 3min between rounds

Metcon (Time)

3 Rounds

20 Hang DB Alt Snatches 50/35

15 cal bike

20 Hang DB Clean and Jerks

5 wall walks

•rest 3min between rounds

Metcon (Time)

3 Rounds

20 Hang DB Alt Snatches 50/35

15 cal bike

20 Hang DB Clean and Jerks

5 wall walks

•rest 3min between rounds

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Buy in:

1000m row

3 rounds

30 Push ups

30 F. Squats 75/55

30 push press

Buy out:

1000m row