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

Reebok CrossFit Miami Beach – MB Conditioning

020223 (No Measure)

0:00 to 12:00 to complete:
1000m run
50 h.r. push ups
50 kb sdhp

12:00 to 22:00 to complete:
800m run
40 box jump over
40 kb lunges

22:00 to 30:00 to complete:
600m run
30 pull ups
30 kbs

Reebok CrossFit Miami Beach – CrossFit

Merry Go Round (AMRAP – Rounds and Reps)

20min ladder
1-2-3-4-5-6-7-8-9-10…
P. Cleans 155/105

*After each set
200m run
10 T2B

Reebok CrossFit Miami Beach – MB Conditioning

020123 (AMRAP – Reps)

5 ROUNDS

40 air squats
30 v-ups
20 alt. db snatch

2’ REST

3 ROUNDS

20 db thrusters (10/10)
15 t2b
10 single arm devil press