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

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 cal bike

20 T2b

20 cal bike

40 DB squat (1x DB)

30 cal bike

60 v-ups

40 cal bike

80 DB push press (1x DB)

50 cal bike

100 sit ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

6sets

1min each

•max row

•max burpees

•max Dubz

•rest

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

5 Rounds

10 Clean and jerks 135/95

10 Box Jump overs 30/24

20 pull ups

200m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Oly Complex

5 sets

•Power Clean

•Squat Clean

•hang P . Cleans

•hang Squat Clean

Metcon (AMRAP – Reps)

1min max

Echo Bike challenge

Metcon (AMRAP – Rounds and Reps)

10min Amrap

15 Lunges (50/35)

5 Strict HSPU

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

400m run

50 Burpees

400m run

30 Hang P. cleans 155/105

400m run

50 Burpees

400m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

24min Amrap

50 cal Bike

50 Front Squats 135/95

50 Dips

50 Synchro V-Ups

Reebok CrossFit Miami Beach – CrossFit

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Open Mash Up (Time)

Teams of 2

50 wall balls

40 Burpees over bar

30 P. snatches 75/55

40 Pull ups

50 wall balls

40 Burpees over bar

30 P. snatches 135/95

30 C2B

50 wall balls

40 Burpees over bar

30 P. snatches 165/115

20 Bar M.U

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 3’ for 12’ (4 sets)

400m run

2’ rest

Every 2’30″ for 10’ (4 sets)

21 wall balls

100m run with the medball

2’ rest

Every minute for 5’ (5 sets)

14/11 calories on a machine

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

3 rounds

20 plate 2oh

10 burpees to plate

Into 2 rounds

30 box jumps over

15 db snatch

Into 1 round

50 weighted step ups

25 pull ups