Reebok CrossFit Miami Beach – MB Conditioning

012723 (Time)

Row ladder
200m row
20 v-Ups
400m row
40 goblet squats
600m row
60 Dubz
600m row
60 step ups
400m row
40 ring rows
200m row
20 Burpees

Reebok CrossFit Miami Beach – CrossFit

Angel (Time)

4 rounds
400m run
18 step ups 24/20
9 P. Cleans 185/125

Reebok CrossFit Miami Beach – MB Conditioning

012623 (No Measure)

10 Rounds
10 WallBalls
10 Push ups
10 KB SDHP
10/7 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

012523 (Time)

2 Rounds
50 Lunges
200m run
50 DB Push Press
200m run
50 sit ups
200m run
50 DB Snatches
200m run

Reebok CrossFit Miami Beach – CrossFit

Triad (AMRAP – Reps)

Every 5min for 20min
2min
Max cal row
3min amrap
15 wallballs
10 T2B
5 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

012423 (Time)

4 Rounds
30 Box Jumps
25 KBS
20 Burpees

Every 8min starting at 8min 1000m row

Reebok CrossFit Miami Beach – CrossFit

Sicario pt1 (Time)

0-15min to complete
4 rounds
20 cal Bike
15 Hang P. Cleans 115/75
10 Front Rack Lunges 115/75

Sicario pt2 (Time)

15-30min to complete
5 rounds
200m run
30 Sit ups

Reebok CrossFit Miami Beach – MB Conditioning

012323 (Time)

50 cal Bike
800m run
40 cal Bike
400m run
30 Cal Bike
200m run
20 cal Bike
100m run

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (Every 30 sec for 8min @ 65%)

Chest Bump (Time)

4 sets
10 Deadlifts 225/155
•Push Ups
10 Box Jump Overa 24/20
•Push Ups

Push Ups increase by 5 on every set starting at 10reps. Ending the last set at 25reps.

Reebok CrossFit Miami Beach – CrossFit

012223 (Time)

27-21-15-9
Cal row
burpees over the rower
KBS 24/16