Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Red (AMRAP – Reps)

4min amrap teams of 2
Buy in: 40 cal Bike
Max Syncro burpees

1min rest

Orange (AMRAP – Reps)

4min amrap teams of 2
Buy in: 150 Dubz
Max Syncro push up’s

1min rest

Yellow (AMRAP – Reps)

4min amrap teams of 2
Buy in: 40 cal row
Max Syncro Air squats

1min rest

Green (AMRAP – Reps)

4min amrap teams of 2
Buy in: 400m run
Max KBS 24/16

1min rest

Blue (AMRAP – Reps)

4min amrap teams of 2
Buy in: 20 Burpee Box jump overs
Max Syncro lunges

1min rest

Purple (AMRAP – Reps)

4min amrap teams of 2
Buy in: 50 Syncro V-ups
Max squat jumps

1min rest

Reebok CrossFit Miami Beach – MB Conditioning

041423 (No Measure)

25’ EMOM
A- Max shuttle runs
B- Max push ups
C- Max DB squats
D- Max cal ski
E- rest

Reebok CrossFit Miami Beach – CrossFit

BuckTown (Time)

For time
800m run
15 Squat Cleans 155/105
50 Pull Ups
15 Squat Cleans 155/105
800m run

Reebok CrossFit Miami Beach – CrossFit

Core skill (No Measure)

4 rounds
5 Strict T2B
20 hollow rocks

Cage fight (AMRAP – Reps)

10min Ladder
1-2-3-4-5-6-7-8-9….
S2OH 135/95
30 Dubz after every set

Reebok CrossFit Miami Beach – MB Conditioning

PA (No Measure)

1200m run
30 kbs
25 burpees
20 t2b
800m run
30 kbs
25 burpees to target
20 t2b
400m run
30 kbs
25 burpees box jump over
20 t2b

Reebok CrossFit Miami Beach – MB Conditioning

041223 (No Measure)

Every 6’ for 24’

500m row
40 wall balls
30 v-ups

Reebok CrossFit Miami Beach – CrossFit

Going Down (AMRAP – Reps)

8 sets
2min amrap – 1min rest
10 deadlifts 185/125- RX+ 225/155
30 lunges
Remaining Time max Bar Hopping Burpees

Reebok CrossFit Miami Beach – MB Conditioning

041023 (No Measure)

25’ amrap

400m run
40 db snatch
400m run
30 db hang c&j
400m run
20 single arm devil press

Reebok CrossFit Miami Beach – CrossFit

041023 Pull ups (AMRAP – Reps)

Pull ups
6min emom
3-7 Strict Pull Ups

Turn Down (Time)

3 rounds for time
30 cal row
20 push ups
10 P. Cleans 185/125

Announcements

CLOSED SUNDAY

We will be closed April 9th for Easter Sunday

Reebok CrossFit Miami Beach – CrossFit

44 (Time)

Teams of 2
2 rounds
40 P. Snatches 135/95
4 M.U.
40 cal bike
4 M.U.
40 Burpee Box Jump overs 24/20
4 M.U.
40 Back rack Lunges
4 M.U.
40 HSPU
4 M.U.