Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
MB CrossFit 041222
Reebok CrossFit Miami Beach – CrossFit
Weewah (AMRAP – Reps)
2 rounds
3min Amrap : 2min rest
A) buy in
25 Pull ups
10 Box Jump Overs 24/20
With remaining time Max HSPU
B) buy in
25 Pull ups
10 Box Jump Overs 24/20
With remaining time Max wall walks
MB Conditioning 041122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
SPRINT!
15 kb g2oh
12 box jump overs
9 cal bike
Rest 1’ after every round
MB Crossfit 041122
Reebok CrossFit Miami Beach – CrossFit
Back Squat (1×10 @ 60%)
Back Squat (1×8 @ 70%)
Back Squat (1×6 @ 75%)
Back Squat (1×4 @ 80%)
Trident (Time)
For time
9min to complete
20 S2OH 135/95
20 Bar hopping Burpees
15 P. Cleans
20 Bar hopping Burpees
10 Clean and Jerks
20 Bar hopping Burpees
MB Crossfit 041022
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
15 Thrusters 75/55
15 T2B
MB CrossFit 040922
Reebok CrossFit Miami Beach – CrossFit
J.J.W 2 (Time)
Teams of 3
1979m row
44 Burpee Box jump overs 24/20
43 P. Cleans 205/135
19 M.U.
79 Wallballs 20/14
2022m row
*1 partner must always be on a bike working on 222 cals
MB Conditioning 040822
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
10 sets
30 sec max cal
30 sec rest
1min Amrap
10 KBs
10 pull ups
10 lunges
*start where you left of at
30sec rest
MB Crossfit 040822
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
21-15-9-15-21
•Deadlifts 185/125
•HSPU
*after each set
10 cal bike
20 box Step ups 24/20
MB Conditioning 040722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Rounds and Reps)
24min Amrap
50 Dubz
40 air squats
30 v-Ups
200m run
10 burpees
MB CrossFit 040722
Reebok CrossFit Miami Beach – CrossFit
Front Squat (14min to find a heavy front squat)
Metcon (AMRAP – Reps)
14min ladder
100m run
15/10 push ups
1-2-3-4-5-6-7-8-9-10-11….
•squat cleans 185/125
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