Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1000m run

50 DB snatch

800m run

40 DB lunges

600m run

30 DB c&j

400m run

20 single arm devil press

200m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Pall-Ups

6min Ladder AFAP (UNBRoKeN)

1-2-3-4-5…….

Hook n Ladder (Time)

For time

100 DuBZ

50 Alt DB Snatches 50/35

25 Burpees

50 Dußz

25 SNAtches

15 Burpees

25 Dubz

15 Snatches

10 BurpeEs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

3-3-3-3-4 amrap

2’ rest in between

25/18 cal bike

20 r.kbs

Remaining time max single leg t2b

Reebok CrossFit Miami Beach – CrossFit

Metcon (AMRAP – Reps)

4 sets

4 Kick Ups

15sec H.S. Hold

Max S. HSPU/Neg

Crash or Burn (AMRAP – Rounds and Reps)

18min AMRAP

7 T2B

5 Squat Cleans 95/65

3 Cal Sike

* 1min rest after each Round

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10’ emom

200/150m row

Rest 2’

8’ emom

A- 20 wall balls

B- 12 burpees

Rest 2’

5’ emom

200/150m row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

6 rounds

8 single arm devil presses

10 Box Jumps 24/20

12 kBS 24/16

200m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

100 Dubz

150 Wall Balls 20/14

100 Dubz

75 Deadlifts 155/105

100 Dubz

50 P. Snatches 135/95

100 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For completion

2min on: 1min off

5 P. Cleans 185/125

15 Push ups

*remaining time max row for meters

*continue until 2500/2000m is completed

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1000m run

5 rounds of Cindy

5 Pull ups

10 push ups

15 air squats

800m run

4 Rounds of Cindy

600m run

3 rounds of Cindy

400m run

2 rounds of Cindy

200m run

1 round of Cindy

Reebok CrossFit Miami Beach – CrossFit

Mercy me (AMRAP – Reps)

6 sets
2:30 amrap- :90sec off
15cal Bike
15 Pull ups
*remaining time 12ft bear crawl forward 12ft bear crawl backwards