Reebok CrossFit Miami Beach – CrossFit

Spring Cleaning (AMRAP – Rounds and Reps)

6 sets
3min on 1min off
Amrap
12 cal row
6 SHSPU
3 Squat Cleans 185/125

Reebok CrossFit Miami Beach – MB Conditioning

032823 (No Measure)

-800m run-
3 rounds
20 kbs
25 wall balls
-600m run-
2 rounds
20 push ups
25 kb lunges
-400m run-
1 round
30 kb sdhp
50 air sorry

Reebok CrossFit Miami Beach – CrossFit

Seven-ish (Time)

7 Rounds
7 reps each
Snatch 135/95
Wall Ball 20/14
PUll-Up
Burpee (bF)lol
Box Jump 24/20
T2B
Bike

Reebok CrossFit Miami Beach – MB Conditioning

032723 (No Measure)

Every 2:30 for 22:30

A- 15/12 cal bike
20 db snatch
B- 15/12 cal row
20 db squats
C- 75 dubz
20 db hang p.clean (10/10)

Rest 2:30

5’ emom
20” bike sprints
40” rest

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (15min to find 1 RM)

Escalator (AMRAP – Reps)

12min Ascending Ladder
1-3-5-7-9-11-13-15…
Power Clean (135/95)
S2OH (135/95)
Bar-Hopping Burpee

Reebok CrossFit Miami Beach – CrossFit

032623 (Time)

5 rounds
20 cal row
15 Deadlifts 155/105
Lunges
15 weighted sit ups

Reebok CrossFit Miami Beach – CrossFit

032523 (Time)

Teams of 2
4 rounds
2x200m run
24 Front squats 135/95
18 S2OH
12 M.U.

Reebok CrossFit Miami Beach – CrossFit

Snatch warm up 032323 (No Measure)

Snatch warm up
7 reps each
•snatch pull
•Muscle Snatch
•OH Squat
•Snatch Balance
•Hang Squat Snatch
•Full Squat Snatch

Snatch Conplex (Weight)

Snatch Complex
8×1
1 Squat Snatch
1 OH Squat
*increase weight every 2 sets

Alrighty (Time)

For time:
800m run
40 Box Jump overs
20 Thrusters 115/85
12min cap

Reebok CrossFit Miami Beach – MB Conditioning

032323 (No Measure)

10 rounds
:15 sec max cal bike
:45sec max burpees
:60sec rest

Rest 3min

15 Burpees
30 cal bike
15 burpees

Reebok CrossFit Miami Beach – MB Conditioning

032223 (Time)

100 Dubz
100 Lunges
80 Dubz
80 DB Floor Press
60 Dubz
60 Box Jumps
40 Dubz
40 inverted rows
20 Dubz
20 Burpees