Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
400m run (together)
100 bent over row 95/65
400m run
100 Burpee’s
400m run
100 KBS 24/16
400m run
100 v ups
MB Conditioning 061722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
7 Rounds
200m run
15 Plate G2OH
10 pull ups
MB Crossfit 061722
Reebok CrossFit Miami Beach – CrossFit
Balzola (Time)
4 rounds
82 Dubz
20 pull ups
3 P. cleans 225/155
7 box jumps 30/24″
42 air squats
MB Crossfit 061622
Reebok CrossFit Miami Beach – CrossFit
Omnia (Time)
10 rounds
10 cal row
10 push ups
Then
10 rounds
10 cal bike
10 lunges
MB Conditioning 061522
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Rounds and Reps)
4 sets
5min Amrap : 2min rest
50 air squats
45 sit ups
40 Russian sit ups
35 push ups
30 alt dB snatches
25 cals
MB Crossfit 061522
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill:
10min to complete
•Accumulate 3min of a hanging L-sit
I GO (Time)
Every 90sec for 15min
6 deadlifts 225/155
8 bar facing Burpees
MB CrossFit 061422
Reebok CrossFit Miami Beach – CrossFit
On the road again (Time)
Buy in:
50 cal bike
42-30-18
•Wall balls 24/20
•weighted sit ups 25/15
Buy out:
50 cal bike
MB Conditioning
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
100 Dubz
80 KBs
100 Dubz
60 Wall balls
100 Dubz
40 burpees
MB Conditioning 061322
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5min to complete
1000m row
5min Amrap
Cindy
5 pull ups
10 push ups
15 squats
Rest 3 min
5min to complete
800m run
5min Amrap
Cindy
5 pull ups
10 push ups
15 squats
Rest 3min
5min to complete
50/40 cal bike
5min Amrap
Cindy
5 pull ups
10 push ups
15 squats
MB Crossfit 061322
Reebok CrossFit Miami Beach – CrossFit
Bank (AMRAP – Reps)
3min AFAP
10 Bar M.U.
20 Squat cleans 135/95
30 Burpee Box Jump overs 24/20
2min rest
5min AFAP
10 Bar M.U.
20 Squat cleans 135/95
30 Burpee Box Jump overs 24/20
3min rest
7min to complete
10 Bar M.U.
20 Squat cleans 135/95
30 Burpee Box Jump overs 24/20
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