Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

7 rounds

15 kbs

12 kb lunges

9/9 kb bent over rows

100m run

Reebok CrossFit Miami Beach – CrossFit

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Jig (AMRAP – Rounds and Reps)

10min amrap

30 weighted step ups 24/20- 50/35

30 alt DB Snatches

50 Dubz

Rest 3min

Saw (AMRAP – Rounds and Reps)

10min amrap

20 single arm Devil cleans 50/35

30 Box jump overs 24/20

50 dubz

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 sit ups with DB

75 box jump overs

50 calories

25 single arm devil press (each arm)

50 calories

75 box jump overs

100 v-ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill:

5min EMOM

5 S. T2B

King (Time)

5 Rounds

For time

15 cal bike

5 P. Cleans 205/135

100m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 02:30 for 3 sets

400m run

Every 01:30 for 3 sets

200m run

Every 01:00 for 5 sets

100m run

3’ rest

Complete: (10’ CAP)

50 kb G2OH

Every 1:00 perform

15 air squats

Reebok CrossFit Miami Beach – CrossFit

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Team 1776 (Time)

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams (30/20 lb)

Push Press (45/35 lb)

In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.

Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Every 3min for 9min

400m run

9min -24min amrap

20SDHP 24/16

30 v-Ups

40 lunges

50 dubz

Every 3min till 33min

400m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

50 Deadlifts 135/95

50 cal bike

*1 partner must perform a deadlift hold for bike to be performed

50 P. Cleans

40 cal bike

*1 partner must perform a front rack hold for bike to be performed

50 S2OH

30 cal bike

*1 partner must perform a overhead hold for bike to be performed

Reebok CrossFit Miami Beach – CrossFit

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KickStart (Time)

4 rounds for time

20 cal bike

20 Box jump overs 24/20

40 lunges 35/20

20 weighted sit ups 35/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 4’ for 6 sets

6 devil presses

12 box jumps

20 wall balls