Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

4 rounds

30 Alt DB Snatches 50/35

25 T2B

500m row

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

400m run together

2 rounds

50 Hang P. Cleans 135/95

40 Burpee Box jumps 24/20

30 cal bike

400m run together

Reebok CrossFit Miami Beach – MB Conditioning

021023 (AMRAP – Reps)

100 cal Bike
80 Push Press (empty barbell)
60 Box Jump Overs
40 T2B
20 Burpee box Step ups

Reebok CrossFit Miami Beach – CrossFit

Hero Hopper Friday 0210 (No Measure)

Arai
Life line
Mashed Monos
Thor
Kody
Movers for Tito
Toll
Henry Sanchez
Stephen W. Groves

Reebok CrossFit Miami Beach – MB Conditioning

020923 (No Measure)

8 sets
Row
1min on/1min off
•max meters

Rest 3min

15min AMRAP
200m run
50 DB Lunges
30 Weighted Sit ups

Reebok CrossFit Miami Beach – CrossFit

Warm up 020923 (No Measure)

40 Banded OH Squats

Power Snatch (3 sets
1min
3-5 reps @ 70%
2min rest)

World Win (AMRAP – Reps)

12min ladder
Buy in: 800m run
5-10-15-20-25-30
•wallballs
•Box Jumps 24/20

Reebok CrossFit Miami Beach – MB Conditioning

020823 (No Measure)

Warm up
9min emom
A) 30 heel drives
B) 20 scorpions
C) 200m run

Rest 3min

20min Ladder
5-10-15-20-25-30-35…
•cal Bike
•Push Ups
•Box Jumps

Reebok CrossFit Miami Beach – CrossFit

Tantrum (Time)

For Time:
50 Dubz
30 cal Row
15 Front Squats 155/105
15 Strict HSPU

50 Dubz
30 cal Row
10 Front Squats 185/125
10 Strict HSPU

50 Dubz
30 cal Row
5 Front Squats 205/135
5 Strict HSPU

Reebok CrossFit Miami Beach – MB Conditioning

020723 (AMRAP – Reps)

Warm up:
9min EMOM
Buy in: 50 single unders
Remaining time
A) sit ups
B) lunges
C) vertical jumps

Rest 3min

For time
800m run
75 WallBalls 20/14
50 KBS 24/16
75 WallBalls
800m run

Reebok CrossFit Miami Beach – CrossFit

Jaw Drop (AMRAP – Rounds and Reps)

3 sets
6min amrap/ 2min rest
9 Burpee Box jump overs 24/20
6 P. Cleans 155/105
3 Bar M.U.