Reebok CrossFit Miami Beach – MB Conditioning

020823 (No Measure)

Warm up
9min emom
A) 30 heel drives
B) 20 scorpions
C) 200m run

Rest 3min

20min Ladder
5-10-15-20-25-30-35…
•cal Bike
•Push Ups
•Box Jumps

Reebok CrossFit Miami Beach – CrossFit

Jaw Drop (AMRAP – Rounds and Reps)

3 sets
6min amrap/ 2min rest
9 Burpee Box jump overs 24/20
6 P. Cleans 155/105
3 Bar M.U.

Reebok CrossFit Miami Beach – MB Conditioning

020723 (AMRAP – Reps)

Warm up:
9min EMOM
Buy in: 50 single unders
Remaining time
A) sit ups
B) lunges
C) vertical jumps

Rest 3min

For time
800m run
75 WallBalls 20/14
50 KBS 24/16
75 WallBalls
800m run

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (3 sets
1min
3-5 reps @ 70%
2min rest)

Forever (AMRAP – Rounds and Reps)

15min amrap
10 cal Bike (arms only)
50 walking Lunges
25 RKBS 32/24

Reebok CrossFit Miami Beach – MB Conditioning

020623 (No Measure)

Warm up
12min emom
A) 7 inch worms
B) 15 hollow rocks
C) mountain climbers

Rest 3min

Every 5min for 20min

500m row
25 Burpees over rower

Rest 3min

5min of core

Reebok CrossFit Miami Beach – CrossFit

020523 (Time)

4 Rounds
400m run
20 Push Ups
15 T2B
10 Front Squats 135/95

Reebok CrossFit Miami Beach – CrossFit

020423 (Time)

Teams of 2
Buy-in: 100cal row

Double DT @135
5 Rounds:
24 Deadlifts
18 Hang Power Cleans
12 S2OH

Buy-out: 100cal row

Reebok CrossFit Miami Beach – CrossFit

Slide (Time)

2 Rounds
150 Dubz
20m sled Push
50 H.R. Push ups
20m sled push
35 weighted sit ups 35/20
20m sled push
20 Strict pull ups
20m sled push

Reebok CrossFit Miami Beach – MB Conditioning

010323 (AMRAP – Reps)

Every 7’ for 3 sets

50/40 cal row
25 burpees over the rower
25 double db push press

3’ rest

8’ emom

A- 200m row
B- 14 burpees

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

40 banded OH Squats

Power Snatch (2 P. Snatches
Every 45 sec for 10 sets @ 75%)

Wodsmith (AMRAP – Rounds and Reps)

12min amrap
15 box jump overs 24/20
10 Single arm Devil Cleans 50/35
5 cal bike