Reebok CrossFit Miami Beach – CrossFit

Double Rahoi (AMRAP – Rounds and Reps)

24min amrap (partner Wod)

follow the leader
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar facing burpees

Reebok CrossFit Miami Beach – MB Conditioning

111822 (No Measure)

10 rounds
10 KBS
7 burpees
5 cal bike
*1min rest after each round

Reebok CrossFit Miami Beach – CrossFit

Jumping Jack Flash (Time)

For time
50 Dubz
50 D.L. 185/125
50 Dubz
50 HSPU
50 Dubz
50 T2B

Reebok CrossFit Miami Beach – MB Conditioning

111722 (Time)

Every 6min for 24min
800m row
10 Devil cleans
20 weighted sit ups

Reebok CrossFit Miami Beach – MB Conditioning

111622 (Time)

3 rounds
200m run
30 Lunges
20 DB Snatches

2 Rounds
400m run
40 single arm DB Push press
30 goblet squats

1 round
800m run
50 push ups
40 inverted rows

Reebok CrossFit Miami Beach – CrossFit

Cold heart (Time)

60 cal row
400m run
30 squat cleans 155/105
400m run
60 cal row

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

For time

100 DB lunges 50/35

50 push ups

25 Pull Ups

50 Push ups

100 DB Lunges 50/35

Buy out:

Bicycle kicks

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min follow the leader

30 Dubz

10 Alt DB Snatches 50/35

5 Burpees over DB

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Devils Creek (Time)

For Time:

3 rounds

10 Pull ups

20 push ups

30 KBS 24/16

*every 2min starting at 0:00

12/9 cal bike

Immediately following

Buy out:

50 triple v-Ups

Reebok CrossFit Miami Beach – MB Conditioning

111122 (No Measure)

5 rds

12 cal bike
9 DB p.clean (2X DB)
6 burpees to target

Right into

5 rds

15 cal row
10 h.r. push ups
5 DB thrusters (2X DB)