Reebok CrossFit Miami Beach – CrossFit

Campos (AMRAP – Rounds and Reps)

23min amrap
3 Deadlifts 275/165
16 HSPU
200m run
3 M.U.

Reebok CrossFit Miami Beach – MB Conditioning

032023 (No Measure)

10 rounds
30 Dubz
10 DB Thrusters
Every 3min Starting at :00
12/9 cal bike

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (10×1
Every 2 sets increase weight
70%-75%-80%-85%-90%)

Controlla (AMRAP – Rounds and Reps)

15 Min amrap
40 Lunges
30 Push Ups
20 cal bike

Reebok CrossFit Miami Beach – CrossFit

031923 (Time)

10-20-30
•Cal bike
•DB Snatch 50/35
•Burpees
•T2B

Reebok CrossFit Miami Beach – MB Conditioning

031723 (No Measure)

1000m row
50 push ups
50 r.kbs
750m row
40 push ups
40 kb sdhp
500m row
30 push ups
30 kb g2oh

Buy out:
50 kb plank thrus

Reebok CrossFit Miami Beach – CrossFit

Tough Hang (Time)

20min cap
10 Rounds
10 S2OH 95/65
3 Burpee M.U.
100m run

Reebok CrossFit Miami Beach – MB Conditioning

031623 (No Measure)

80 DB thrusters (1x DB)
60 box jumps
40 cal bike
20 DB snatch
10 triple touch v-ups
20 DB snatch
40 cal bike
60 box jumps
80 DB thrusters

Every 08:00 starting at 08:00
400m run

Reebok CrossFit Miami Beach – CrossFit

Snatch work (Weight)

Snatch work
1x10snatch Balance (barbell)
2×5 snatch Pull unders (barbell)

5×1 squat snatch
Increase weight by feel

Forward March (AMRAP – Rounds and Reps)

14min amrap
40 Air Squats
30 RKBS 24/16
20 H.R. Push Ups

Reebok CrossFit Miami Beach – MB Conditioning

031523 (No Measure)

20’ emom

A- MAX goblet squats
B- MAX kbs
C- MAX kb lunges
D- MAX burpees over the kb
E- REST

Rest 2’

Every 03:00 for 4 sets

500m row sprints

Reebok CrossFit Miami Beach – CrossFit

Four Horsemen (Time)

Every 5min for 20min
50 Dubz
30/25 cal row
10 T2B
10 P. Cleans 155/105

Round 2
7 P. Cleans @ 185/125

Round 3
5 P. Cleans @ 205/135

Round 4
3 P. Cleans @ 225/145