Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 5min for 25min

10 single arm Devil press

40 air squats

20 cal bike

Reebok CrossFit Miami Beach – CrossFit

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Mountain (Time)

8 Rounds

250m row

7 HSPU

5 P. Snatches 135/95

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

5min on/3min off

A)

24 cals/400m run

24 Alt DB Snatch 50/35

24 thrusters 75/55

B)

18 cals/300m run

18 Alt DB Snatch 50/35

18 thrusters 75/55

C)

12 cals/200m run

12 Alt DB Snatch 50/35

12 thrusters 75/55

Reebok CrossFit Miami Beach – CrossFit

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PIck Up (Time)

5 Rounds

30 Dubz

5 clean and jerks 135/95

Rest 3min

4 Rounds

30 Dubz

4 Clean and Jerks 185/125

Rest 3min

3 rounds

30 Dubz

3 clean and jerks 205/135

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

every 3min for 27min

A) 50 WallBalls

10 Burpees

B) 50 Russian KBS

10 Burpees

C) 50 DB Push Press

10 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Dan (AMRAP – Rounds and Reps)

AMRAP in 26 minutes

1 Deadlift (315/225 lb)

5 Pull-Ups

7 Push-Ups

9 Toes-to-Bars

300 meter Run

Wear a Weight Vest (20/14 lb)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Follow the leader

21min Amrap

10 cal bike

8 burpees

6 pull ups

Reebok CrossFit Miami Beach – CrossFit

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Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 5’ for 25’ (5 sets)

18/15 calories bike

14 pull ups

7 devil press (2x DB)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

For time

2 rounds

400m run

20 H.R. Push ups

20 RKBS 24/16

Then

800m run

40 H.R. Push ups

40 RKBS