Reebok CrossFit Miami Beach – CrossFit

Bill Run (Time)

50 bar hopping burpees
40 pull ups
30 cal bike

Rest 3 min rest

5 rounds
6 bar hopping burpees
5 C2B Pull Ups
4 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

012023 (AMRAP – Reps)

8’ emom
100m sprints

Rest 2’

8’ emom
A- 15 db push press (2x DB)
B- 15 russ. kbs

Rest 2’

8’ emom
250/200m row sprints

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

Warm up:
50 OH Squats w/ PVC

Power Snatch (Every 20 sec for 8min @ 65%)

Smitty (Time)

For time
400m run
30 KBS 24/16
20 Box Jump overs 24/20
30 KBS
400m run

Reebok CrossFit Miami Beach – MB Conditioning

011923 (No Measure)

5 rounds

12 db lunges
9 weighted sit ups
6 single arm devil press

Into

3 rounds

21 db squats
15 V-ups
9 burpee to target

Every 3’ starting at 03:00 complete
12/9 cal bike

Reebok CrossFit Miami Beach – CrossFit

Smoked out (AMRAP – Reps)

4 sets
3:30 on: 90sec off
500m row
10 Front Squats 115/75
*Max HSPU w/ remaining time

Reebok CrossFit Miami Beach – MB Conditioning

011823 (AMRAP – Reps)

Every 5’ for 25’

20 wall balls
200m run
15 t2b
100m run

Announcements

On Wednesday 18JAN23, the gym will be closed from 1-4p for a private session. All classes will run on their normal schedule. We apologize for the inconvenience and appreciate your patience

Reebok CrossFit Miami Beach – CrossFit

Fast Killer (Time)

Every 4min for 20min

15 cal Bike
10 Single arm Devil press 50/35
15 cal Bike

Announcements

On Wednesday 18JAN23, the gym will be closed from 1-4p for a private session. All classes will run on their normal schedule. We apologize for the inconvenience and appreciate your patience

Reebok CrossFit Miami Beach – MB Conditioning

011723 (No Measure)

9 sets

3’ on – 1’ off

A- 500m row
Max push ups

B- 25/20 cal bike
Max db snatch

C- 500/400m ski
Max v-ups

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (
Every 20 sec for 8min @ 60%)

Momento (Time)

5 rounds
50 DuBz
15 T2B
5 P.C. (Use same weight as strength @ 60%)

Reebok CrossFit Miami Beach – MB Conditioning

011623 (Time)

-400m run
50 kb sdhp
30 burpees over the kb
-400m run
50 kb goblet squat
25 burpees over the kb
-400m run
50 kbs
20 burpees over the kb
-400m run