Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
24min Follow the Leader
15 Wall balls 20/14
10 alt DB Snatches 50/35
5 cal Bike
MB Conditioning 011922
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
5 rounds
50 dubz
20 wall balls
20 box jumps
Rest 1 minute after each round
MB Conditioning 01822
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
50 cal bike
50 burpees
50 r.kbs
40 cal bike
40 burpees to target
40 kb sdhp
30 cal bike
30 burpees box jump
30 kb g2oh
MB Crossfit 011822
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
2min on 1min off
15 cal row buy in
Remaining time max Burpee Box Jump overs 24/20
*continue until 100 Burpee Box Jump
MB CrossFit 011722
Reebok CrossFit Miami Beach – CrossFit
Complex
Work to a heavy complex in 5 sets
•squat clean
•hang squats
•Front squat
Hang High (Time)
3 rounds
15 T2B
3 Squat Cleans 205/135
Rest 3 Min
3 rounds
15 T2B
3 Squat Cleans 205/135
MB Conditioning 011722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
6 sets
3’ on 1:30’ off
A- buy in: 400m run
30 air squats
15 DB push press (2x DB)
B- buy in: 500m row
30 push ups
15 DB lunges (2x DB)
MB CrossFit 011622
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
6 Rounds
50 Dubz
35 Russian KBS 24/16
15 S2OH 115/75
MB CrossFit 011522
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 rounds
60 alt DB Snatches 50/35
50 Pull ups
40 burpees
30 Box Jump overs 24/20
MB Crossfit 011422
Reebok CrossFit Miami Beach – CrossFit
Bert and ernie (AMRAP – Reps)
10min Amrap
20 wallballs 20/14
10 cal bike
Rest 3min
10min Amrap
30 lunges
20 KBS 24/16
10 10 HR Push ups
MB Conditioning 011422
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
7’ amrap
20 plate g2oh
10 plate OH lunges
10 db rows (5/5)
3’ rest
800m run
Into
30-20-10
Single arm devil press
Weighted step ups
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