Reebok CrossFit Miami Beach – CrossFit
Hadouken (Time)
4 Rounds
5 Curtis P’s 135/95
10 alt Devil press 50/35
15 T2B
20 cal bike
60 Dubz
Rest 2min after each round
MB Conditioning 051522
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
-50 cal bike
3 rounds
30 lunges
20 box jumps @24/20
10 burpee
-30 cal bike
2 rounds
30 lunge hops
20 box jump @ 24/20
10 burpee broad jump
-10 cal bike
1 round
30 weighted lunges
20 box jump overs @24/20
10 burpee pull ups
MB CrossFit 041422
Reebok CrossFit Miami Beach – CrossFit
Front Squat (10 reps @ 60%)
Front Squat (8 reps @ 70%)
Front Squat (6 reps @ 75%)
Front Squat (4 reps @ 80%)
Samba (Time)
12min cap
75cal row
50 push ups
25 Deadlifts 225/155
MB Crossfit 041422
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
6 sets
3’ on 1’ off
A- 200m run
8 devil press (2X DB)
Max t2b with remaining time
B- 250m row
12 db thrusters (2X DB)
Max t2b with remaining time
MB CrossFit 041322
Reebok CrossFit Miami Beach – CrossFit
RainMaker (AMRAP – Reps)
21min EMOM
•max cal Bike
•max Russian KBS
•max Dubz
MB Conditioning 041322
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
9 sets
Every 2’30″
A- 18/15 cal row
20 wall balls
B- 15/12 cal bike
25 v-ups
C- 75 dubz
30 push ups
MB CrossFit 041222
Reebok CrossFit Miami Beach – CrossFit
Weewah (AMRAP – Reps)
2 rounds
3min Amrap : 2min rest
A) buy in
25 Pull ups
10 Box Jump Overs 24/20
With remaining time Max HSPU
B) buy in
25 Pull ups
10 Box Jump Overs 24/20
With remaining time Max wall walks
MB Conditioning 041222
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
MB Crossfit 041122
Reebok CrossFit Miami Beach – CrossFit
Back Squat (1×10 @ 60%)
Back Squat (1×8 @ 70%)
Back Squat (1×6 @ 75%)
Back Squat (1×4 @ 80%)
Trident (Time)
For time
9min to complete
20 S2OH 135/95
20 Bar hopping Burpees
15 P. Cleans
20 Bar hopping Burpees
10 Clean and Jerks
20 Bar hopping Burpees
MB Conditioning 041122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
SPRINT!
15 kb g2oh
12 box jump overs
9 cal bike
Rest 1’ after every round
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