Reebok CrossFit Miami Beach – CrossFit

Elevator up (Time)

2-4-6-8-10-12
•P. Snatches 135/95

*after every set
12 cal row
3 Bar M.U.

Reebok CrossFit Miami Beach – MB Conditioning

122622 (AMRAP – Rounds and Reps)

25min ascending ladder
5-10-15-20-25-30….
Wallballs
Burpees
Kbs

Reebok CrossFit Miami Beach – CrossFit

Back Squat (Every 2min for 10min
10x @ 210-215lbs/ 150-155lbs)

Get that work (Time)

2min to complete
10 cal bike
10 Burpee box jumps 24/20

1min rest

3min to complete
20 cal bike
20 Burpee box jumps 24/20

2min rest

4min to complete
30 cal bike
30 Burpee box jumps 24/20

Reebok CrossFit Miami Beach – CrossFit

WodWells 12 days of Christmas (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Reebok CrossFit Miami Beach – CrossFit

BlackSmith (Time)

5 rounds
400m run
20 wallballs 20/14
15 T2B

Reebok CrossFit Miami Beach – MB Conditioning

122322 (AMRAP – Reps)

Every 4’ for 7 sets
200m run
10 DB snatch
10 DB step ups

-Every set increase reps by 2
-If you don’t finish scale back to your previous set

Reebok CrossFit Miami Beach – CrossFit

Front Squat (Every 2min for 10min
10x @ 160-165/120-125lbs
)

Pop Top (AMRAP – Reps)

12min ladder
2-4-6-8-10-12-14-16…..
•Hang P. Cleans 135/95

*after every set
35 Dubz
10 H.R. Push Ups

Reebok CrossFit Miami Beach – MB Conditioning

122222 (Time)

50 calories bike/row
3 rounds
15 burpees
15 wall balls
-40 calories bike/row
2 rounds
20 burpees
20 wall balls
-30 calories bike/row
1 round
30 burpees
30 wall balls

Reebok CrossFit Miami Beach – CrossFit

No Worries (Time)

For time
4 Rounds
500m row
20 S2OH 95/65
15 Pull Ups

Reebok CrossFit Miami Beach – MB Conditioning

122122 (AMRAP – Reps)

Time trial:

1 mile run (time cap 10’)

Rest 3’

6’ amrap

20 DB hang cleans (2xDB)
15 DB front squat
10 DB push press
5 DB thrusters

Buy out: (after 6’)
3rds of
20 hollow rocks
10 alt v-ups