Reebok CrossFit Miami Beach – CrossFit

Four Horsemen (Time)

Every 5min for 20min
50 Dubz
30/25 cal row
10 T2B
10 P. Cleans 155/105

Round 2
7 P. Cleans @ 185/125

Round 3
5 P. Cleans @ 205/135

Round 4
3 P. Cleans @ 225/145

Reebok CrossFit Miami Beach – MB Conditioning

031523 (No Measure)

20’ emom

A- MAX goblet squats
B- MAX kbs
C- MAX kb lunges
D- MAX burpees over the kb
E- REST

Rest 2’

Every 03:00 for 4 sets

500m row sprints

Reebok CrossFit Miami Beach – MB Conditioning

031423 (No Measure)

50/40 cal bike
30 t2b
40/30 cal bike
50 v-ups
30/20 cal bike
70 sit ups
40/30 cal bike
50 v-ups
50/40 cal bike
30 t2b

Rest 2’

Max wall sit
Followed by
Max elbow plank hold

Reebok CrossFit Miami Beach – CrossFit

Boombastic (Time)

Every 3 for 15min
15 WallBalls
15 Pull Ups
15 Burpee Box Jump overs 24/20

if you get caught it will be for time

Reebok CrossFit Miami Beach – CrossFit

Oly complex 031323 (Weight)

Oly complex
5 sets
1 Clean Pull
1 Squat Clean
1 F. Squat
1 Jerk

Pattern (AMRAP – Reps)

5 rounds
2min on: 1min off
12 cal bike
5 Squat Cleans 135/95
Remaining time max V-ups

Reebok CrossFit Miami Beach – MB Conditioning

031323 (No Measure)

Every 5’ for 30’

A- 400m run
30 wall balls
B- 500m row
30 kb sdhp
C- 500m ski
30 push ups

Reebok CrossFit Miami Beach – CrossFit

031223 (No Measure)

Every 5min for 25min
400m run
20 Step ups
7 P. Snatches 135/95

Reebok CrossFit Miami Beach – CrossFit

Patterns (AMRAP – Reps)

20min emom
•12/9 cal ski erg
•10 Thrusters 95/65
•10/7 cal bike
•10 P. Cleans 95/65

Reebok CrossFit Miami Beach – MB Conditioning

031023 (No Measure)

3 Rounds
500m row
400m run

Rest 3min

7 rounds
30 Dubz
10 Alt DB Snatches

Buy out
100 sit ups

Reebok CrossFit Miami Beach – CrossFit

Snatch Complex (Weight)

Snatch Complex
4 sets
2 P. Snatches
2 OH Squats

Increase weight by feel

Way to Move (AMRAP – Rounds and Reps)

12min amrap
5-3-1 Pull Ups-C2B-M.U.
12 Box Jumps 24/20
200m run