Reebok CrossFit Miami Beach – CrossFit

Rose (AMRAP – Rounds and Reps)

Teams of 2
10min ladder
8/8 cal bike
2-4-6-8-10-12-14
•clusters 165/115

Rest 3min

Anna (AMRAP – Rounds and Reps)

10min ladder
8/8 cal ski erg
4-8-12-16-20-24-28-32
•HSPU

Reebok CrossFit Miami Beach – MB Conditioning

123022 (No Measure)

Every 5 min for 25 min

20 cal row
20 cal ski erg
20 cal bike

Reebok CrossFit Miami Beach – CrossFit

Front Squat (Every 2min for 10min
10x @ 170-175/130-135lbs)

Pick up to Get Down (AMRAP – Reps)

5 sets
2min of work: 1min of rest
Buy in:
50 Dubz
15 Deadlifts 155/105
*remaining time max v-Ups

Reebok CrossFit Miami Beach – MB Conditioning

122922 (AMRAP – Reps)

2rounds
3min on 2min off

A) 400m run
Max Burpees

B)400m run
Max DB Lunges

C) 400m run
Max inverted rows

Reebok CrossFit Miami Beach – CrossFit

I get around (Time)

800m run
25 H. Power Cleans 135/95

5 Rounds
5 Pull Ups
10 Push Ups
15 air Squat

25 H. Power Cleans 135/95
800m run

Reebok CrossFit Miami Beach – MB Conditioning

122822 (AMRAP – Reps)

1000-800-600-400-200m
Row

*after every set
15 Push Ups
30 sit ups

Reebok CrossFit Miami Beach – MB Conditioning

122722 (AMRAP – Reps)

Every 5min for 25min
25 cal bike
20 DB Snatches
15 box jump overa

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