Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
100 pull ups
100 push ups
100 sit ups
100 squats
*8min cap to perform pull ups
25min cap
MB Crossfit 052621
Reebok CrossFit Miami Beach – CrossFit
Deadlift (1×15 @50%)
Deadlift (1×12 & 60%)
Deadlift (1×9 @ 65%)
Deadlift (1×6 @ 70%)
Metcon (AMRAP – Rounds and Reps)
5 sets
2min on:1min off
6 T2B
8 Box Jump 24/20
10 KB G2OH 24/16kg
MB Conditioning 052621
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Rounds and Reps)
4 sets
5min on:2min off
15 Push ups
10 Box jumps
15 KBSDHP
10 Burpees
15 v-ups
MB Crossfit 052521
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
3 M.U.
5 P. snatches 135/95
3 M.U.
5 Clean and Jerk
20 cal bike
MB Conditioning 052521
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
7 rounds
30 Dubz
20 DB lunges
10 cals
MB CrossFit 052421
Reebok CrossFit Miami Beach – CrossFit
Shoulder Press (1×10 @ 55%)
Shoulder Press (1×8 @ 60%)
Shoulder Press (1×6 @ 65%)
Shoulder Press (1×4 @ 70%)
Shoulder Press (1×2 @ 75%)
Metcon (AMRAP – Rounds and Reps)
14min Amrap
20 lunge hops
20 wall balls
200m run
MB CrossFit 052321
Reebok CrossFit Miami Beach – CrossFit
King Kettlebell (Time)
5 Rounds for Time
15 Kettlebell Swings (32/24kg)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (32/24kg)
MB Crossfit 052221
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
800m run
Follow the leader
16 rounds (total)
6 Burpees
8 box Jumps
10 Alt DB Snatches 50/35
800m run
MB Conditioning 052121
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
For time:
5 rounds
7 calories
10 burpees to target
7 calories
100m run
7 calories
10 db S2OH (2x db)
MB Crossfit 052121
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Amrap
30 Dubz
15 step ups 24/20
12 T2B
9 strict press 95/65
30 Dubz
15 step ups
12 T2B
15 push press
30 Dubz
15 step us
12 T2B
21 Push jerks
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