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Reebok CrossFit Miami Beach – CrossFit

Ships creek (Time)

15-12-9-6-3
Deadlifts @ 225/245/275/295/315-135/145/155/165/175
*after every set
10 HSPU
200m run

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Reebok CrossFit Miami Beach – MB Conditioning

051023 (No Measure)

0:00 to 5:00

50/40 cal bike

5:00 to 10:00

2 rounds
10 box jumps
15 t2b
20 r.kbs

10:00 to 20:00

100/80 cal bike

20:00 to 30:00

4 rounds
10 box step overs with kb
20 v-ups
10 kb G2OH

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Reebok CrossFit Miami Beach – CrossFit

Weight up (Time)

Weight vest
0-10min to complete
5 rounds
5 Strict Pull Ups
5/5 single arm bent over rows

10-26min mark
Every 4min
5 Burpees/ 7 w/o vest
100m run
10 cal bike/14 w/o vest
100m run
20 squats/21 w/o vest

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Reebok CrossFit Miami Beach – MB Conditioning

050923 (No Measure)

1200m run
10 pull ups
20 push ups
30 air squats

800m run
15 pull ups
30 push ups
45 air squats

400m run
20 pull ups
40 push ups
60 air squats

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Reebok CrossFit Miami Beach – CrossFit

Back Squat (3×3 @ 70-80-90%)

Round up (AMRAP – Rounds and Reps)

12min amrap
10 Clean and Jerks 135/95
15 Ring Dips
20 Box Jump Step downs 24/20”

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Reebok CrossFit Miami Beach – MB Conditioning

050823 (No Measure)

10’ EMOM

1- 10 cal row + 1 burpee
2- 9 cal row + 2 burpees
3- 8 cal row + 3 burpees
4- 7 + 4
…

Rest 3’

12’ EMOM

A- 200/170m row
B- 10 burpees over the row

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Reebok CrossFit Miami Beach – CrossFit

050623 (Time)

Teams of 2
For time

40 Clusters 135/95
50 cal Bike
100 Pull Ups
50 cal Bike
40 Clusters

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Reebok CrossFit Miami Beach – MB Conditioning

050523 (No Measure)

Every 10min for 30min
1000m row
35 DB thrusters
25 Push Ups
15 T2B

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Reebok CrossFit Miami Beach – CrossFit

Core strength 050523 (No Measure)

4 sets
Max Strict T2b
10 weighted sit ups

Take it to the floor (AMRAP – Reps)

Every 2min for 16min
12 Box Jump Overs 24/20
6 single arm Devil Press 50/35
Max cal row

*score is total cals

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Reebok CrossFit Miami Beach – CrossFit

Back Squat (20min to find 1rm)

Hang On (AMRAP – Rounds and Reps)

12min amrap
12 Hang P. Cleans 95/65
6/6 front rack Lunges
3 wall climbs