Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
4 sets
4’ on 2’ off
A- 20 goblet squat
15 burpees over the kb
10 American kbs
B- 20 DB step ups
15 push ups
10 DB snatch
MB Crossfit 060622
Reebok CrossFit Miami Beach – CrossFit
Back Squat (5 @ 60%)
Back Squat (3 @ 70%)
Back Squat (2 @ 80%)
Back Squat (1 @ 90%)
Back Squat (Find 1 RM)
Metcon (Time)
12min to complete
4 Rounds
30 DB Single arm OH lunges 50/35
5 bar M.U.
MB Crossfit 060522
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4Rounds
400m run
20 RKBS 32/24
15 Box Jumps 24/20
MB CrossFit 060422
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
20min max Cal
Cal Bike
*accumulate as many Bike cals as possible.
•while 1 partner us working the other must complete 1 Round of.
10 Pull ups
20 wall balls 20/14
MB Conditioning 060322
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
-30 cal bike –
1 round
50 kbs
50 box jumps
-40 cal bike –
2 rounds
25 kb sdhp
25 box jumps over
-50 cal bike –
3 rounds
15 kb g2oh
15 burpee box jump
MB Crossfit 060322
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
8 rounds
7 Front Squats 95/65
7 Push Press
7 thrusters
7 burpees
MB Conditioning 060222
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 8’ for 3 sets
21 cal rower
400m run
15 cal rower
300m run
9 cal rower
200m run
Rest 2’
50 hollow rocks
40 sit ups
30 hollow rocks
20 sit ups
10 hollow rocks
MB CrossFit 060222
Reebok CrossFit Miami Beach – CrossFit
Front Squat (1×5 @ 60%)
Front Squat (1×3 @ 70%)
Front Squat (1×2 @ 80%)
Front Squat (1×1 @ 90%)
Front Squat (Find 1Rm )
Metcon (AMRAP – Rounds and Reps)
14min Amrap
7 P. cleans 205/125
14 H.R. Push ups
21 v-ups
MB Conditioning 060122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 2’ for 18’ (9 sets)
A- 15 cal bike/18 cal rower
10 db snatch
B- 200m run
15 db front squat
C- 50 dubz
20 db push press
Rest 2’
15-12-9
Single arm devil press
Wall balls
V-ups
MB CrossFit 060122
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 10min for 20min
30 cals bike
400m run
30 box jump overs
30 KBS 24/20
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