Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

7 rounds

15 box jump over

10 kb g2oh

15 v-ups

200m run

Every 4’ 1 round of Cindy

5 pull ups

10 push ups

15 air squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

5 sets of:

2 Rounds

7sec bottom of the kb plank

7sec top of the kb Plank

Probably (Time)

For time

3 Rounds

20 DeadLifts 135/95

50 Dubz

12/12single arm push Press 50/35

_______________________

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

5’ amrap

15 cal rower

10 db c&j @50/35

2:30’ rest

5’ amrap

15 cal rower

10 burpees over the rower

2:30’ rest

5’ amrap

15 cal rower

10 db c&j

10 burpees over the rower

Reebok CrossFit Miami Beach – CrossFit

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Hot (AMRAP – Rounds and Reps)

10 min amrap

6 Squat Cleans 165/110

8 Bar Hopping Burpees

10 T2B

5min rest

Cold (AMRAP – Reps)

10min Ladder

1-2-3-4-5-6-7-8-9…..

KBG2OH 32/24

100m run between sets

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

20’ emom

A- 25 wall balls

B- 20 push ups

C- 12/9 cal bike

D- rest

3’ rest

Every 60″ for 5 sets

100m sprint

Reebok CrossFit Miami Beach – CrossFit

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Iron Ranger (Time)

For Time

22 second Silence

94 Goblet Squats (2/1.5 pood)

94 Push-Ups

94 Sit-Ups

94 Russian Kettlebell Swings (2/1.5 pood)

22 Burpees

This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.

The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Follow the leader

Teams of 2

20 rounds

10 S2OH 115/75

8 Box Jump Overs 24/20

6 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

10 squat cleans 135/95

30 Dubz

15 T2B

10 hspu

8 squat cleans 155/105

30 Dubz

15 T2B

10 hspu

6 squat cleans 185/125

30 Dubz

15 T2B

10 hspu

4 squat cleans 205/135

30 Dubz

15 T2B

10 hspu

2 Squat Cleans 225/145

30 Dubz

15 T2B

10 hspu

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

3min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

2min rest

5min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

3min rest

7 min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

12min Amrap

400m run

30 wall balls

15 SDHP

3min rest

12min Amrap

25 v-ups

20 push press

15 burpees