Reebok CrossFit Miami Beach – MB Conditioning

020223 (No Measure)

0:00 to 12:00 to complete:
1000m run
50 h.r. push ups
50 kb sdhp

12:00 to 22:00 to complete:
800m run
40 box jump over
40 kb lunges

22:00 to 30:00 to complete:
600m run
30 pull ups
30 kbs

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

40 banded OH Squats

Power Snatch (2 P. Snatches
Every 45 sec for 10 sets @ 75%)

Wodsmith (AMRAP – Rounds and Reps)

12min amrap
15 box jump overs 24/20
10 Single arm Devil Cleans 50/35
5 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

020123 (AMRAP – Reps)

5 ROUNDS

40 air squats
30 v-ups
20 alt. db snatch

2’ REST

3 ROUNDS

20 db thrusters (10/10)
15 t2b
10 single arm devil press

Reebok CrossFit Miami Beach – CrossFit

Merry Go Round (AMRAP – Rounds and Reps)

20min ladder
1-2-3-4-5-6-7-8-9-10…
P. Cleans 155/105

*After each set
200m run
10 T2B

Reebok CrossFit Miami Beach – MB Conditioning

013123 (AMRAP – Reps)

6 sets

3’ on 2’ off

A- 250m row
15 box jump
Max: wall balls

B- 100 dubz
15 burpees
Max: wall balls

Reebok CrossFit Miami Beach – CrossFit

Strange Things (Time)

2 Rounds
1000m row
50 weighted Step Ups 24/20 (50/35)
25 HSPU
10 Bar M.U.

Reebok CrossFit Miami Beach – MB Conditioning

013023 (Time)

50 cal bike
100 sit ups
40 cal bike
80 r.kbs
30 cal bike
60 push ups
20 cal bike
40 kb g2oh
10 cal bike
20 triple touch v-ups

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (2 Squat Clean + 1 Jerks
Every 45 sec for 8min @ 70%)

Trojan (AMRAP – Reps)

12min ladder
8/6 cal Bike
2-4-6-8-10-12-14-16-18….
Bar Facing Burpees

Reebok CrossFit Miami Beach – CrossFit

012923 (No Measure)

0-10min to complete
30-20-10
WallBalls 20/14
KBS 24/16

10-20min
2 rounds
500m row
20 T2B
15 Box Jumps 24/20

Reebok CrossFit Miami Beach – CrossFit

012823 (Time)

Teams of 2
3 rounds
40 cal bike
30 Thrusters 155/75
20 bar facing burpees