Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (Barbell
Every :30sec for 10min
1 Squat Clean and jerk @ 55%)

Rover (AMRAP – Rounds and Reps)

12min amrap
30/21 cal Bike
50 wallballs 20/14
7 Bar M.U.

Reebok CrossFit Miami Beach – CrossFit

Run Pull (Time)

800m run

4 rounds
30 lunges
15 P. Snatches @ 75/55
15 dips

800m run

Reebok CrossFit Miami Beach – CrossFit

Bring the pain (AMRAP – Rounds and Reps)

20min follow the leader
5 Power Cleans 95/65
5 Front Squats 96/65
5 Push Press 95/65
5 Bar Hopping Burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

Buy in: 200 Dubz

5 rounds

5 Bar M.U.

10 Deadlifts 225/155

Buy out: 800m run

Reebok CrossFit Miami Beach – MB Conditioning

010623 (Time)

50 box jump over
50 DB thrusters @35/25
50 burpees to plate
50 sit ups
50 cal bike

1• Partition reps however you want
2• Beginning at 0:00 and every 2:30, 200m run

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

Warm up:
50 OH Squats w/ PVC

Power Snatch (15min to reach one heavy single)

Whatcha want (AMRAP – Rounds and Reps)

12 min amrap
10 H.R. Push Ups
10 step ups
10 Russian KBS
10 sit ups
100m run

Reebok CrossFit Miami Beach – MB Conditioning

010523 (No Measure)

Every 5’ for 25’

500m row
30 lunges
20 push ups
10 plate g2oh @45/35

Reebok CrossFit Miami Beach – MB Conditioning

010423 (Time)

1000m run
50 kbs
30 t2b

800m run
50 box jumps
50 v-ups

600m run
50 kb sdhp
70 sit ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

2min on 1min off

15 cal row buy in

Remaining time max Burpee Box Jump overs 24/20

*continue until 100 Burpee Box Jump overs

Reebok CrossFit Miami Beach – MB Conditioning

010323 (No Measure)

8’ EMOM

A- 13/11 cal ski
B- 16 DB snatch

Rest 2’

8’ EMOM

A- 15/12 cal row
B- 14 burpees

Rest 2’

8’ EMOM

A- 13/11 cal row
B- 12 pull ups