Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

Reebok CrossFit Miami Beach – MB Conditioning

051223 (No Measure)

50 empty barbell thrusters
20 burpees
20/15 cal bike

50 empty barbell push press
20 burpees over the bar
20/15 cal bike

50 empty barbell front squats
20 bar facing burpees
20/15 cal bike

Starting at 0:00 and every 3:00 perform:
200m run

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

Reebok CrossFit Miami Beach – CrossFit

Front Squat (3×3 @ 70-80-90%)

Walk the line (Time)

For time
4 rounds
10 single arm Devil press 50/35
20 lunges
50 Dubz
20 Lunges

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

Reebok CrossFit Miami Beach – MB Conditioning

051123 (No Measure)

25’ emom

A- 12/9 cal ski
B- 10 shuttle runs
C- 15/12 cal row
D- 16 db snatch
E- 18 db lunges

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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”

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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

Announcements

***UPCOMING SOCIAL***

FRIENDS & FAMILY MUST ALSO RSVP

CLICK HERE TO RSVP

[PASSWORD BIRRIA]

SPACE IS LIMITED!

FIRST COME, FIRST SERVED

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