Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (
Every 20 sec for 8min @ 60%)

Momento (Time)

5 rounds
50 DuBz
15 T2B
5 P.C. (Use same weight as strength @ 60%)

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

6 Rounds

50 Dubz

35 Russian KBS 24/16

15 S2OH 115/75

Reebok CrossFit Miami Beach – CrossFit

011423 (Time)

Teams of 2

3 rounds
60 alt DB Snatches 50/35
50 Pull ups
40 burpees
30 Box Jump overs 24/20

*while one partner is working the other is running 200m.

Reebok CrossFit Miami Beach – CrossFit

Climb (AMRAP – Reps)

20min ladder
Buy in: 100cal bike or 120cal row

Remaining time as high up the ladder
1-2-3-4-5-6-7-8-9-10…
P. Cleans 205/135
*after each set 2 wall climbs

Reebok CrossFit Miami Beach – MB Conditioning

011323 (AMRAP – Reps)

4 Rounds
2min on – 1min off

A) 200m run
Remaining time
Max cal Bike

B) 200m run
Remaining time
Max DB Thrusters

Reebok CrossFit Miami Beach – MB Conditioning

011223 (Time)

10 Rounds
200m row
10 KBS
5 Burpee box jump overs

Reebok CrossFit Miami Beach – CrossFit

Warm up 011123 (No Measure)

50 OH Squats w/ PVC

Power Snatch (Every :30sec for 10min
1 P. Snatch @ 60%)

Gillie (Time)

5 rounds for time
10 Hang P. Cleans 95/65
10 Push Press
50 Dubz

Reebok CrossFit Miami Beach – CrossFit

Canary (Time)

For Time
100m run
100 lunges
100m run
80 H.R. Push Ups
100m run
60 Box Jumps 24/20
100m run
40 cal row
100m run
20 T2B

Reebok CrossFit Miami Beach – MB Conditioning

011123 (Time)

2 rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

200m run

4 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

400m run

8 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

800m run

Reebok CrossFit Miami Beach – MB Conditioning

011023 (AMRAP – Reps)

10min Max reps
Buy in: 50 cal bike

Remaining time:
Amrap
30 DB Snatches
30 box jump overs

Rest 3min

10min Max reps
Buy in: 50 cal bike

Remaining time:
Amrap
30 DB Snatches
30 box jump overs