Reebok CrossFit Miami Beach – MB Conditioning

111022 (No Measure)

15’ emom

A- 15 kb sdhp
B- 15 t2b
C- 15 box jump over
D- 15 pull ups
E- rest

Rest 2’

Every 02:30 for 07:30
⁃ 400m run
Every 01:30 for 04:30
⁃ 200m run

Reebok CrossFit Miami Beach – CrossFit

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Ballzy (Time)

15min amrap

100 Cal Row

75 Air Squats

50 AB Mat Sit Ups

Max P. Snatches 135/95

3min rest

6min amrap

40 cal row

30 Air Squat

20 AB Mat Sit Ups

Max P. Snatches 135/95

score is total snatches

Reebok CrossFit Miami Beach – CrossFit

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Bravo (Time)

For time:

50 Cal Bike

50 T2B

50 push press 95/65

25 Cal Bike

25 T2B

25 push press 95/65

Reebok CrossFit Miami Beach – MB Conditioning

110822 (No Measure)

Every 5’ for 30’

25/20 cal bike
18 kb G2OH
12 kb box step ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

7min emom

5-7 Strict Pull ups

•Max hollow rocks with remaining time

Wow (AMRAP – Reps)

5 sets

100m run

12 box jump overs 24/20

•remaining time thrusters 75/55

Reebok CrossFit Miami Beach – MB Conditioning

110722 (Time)

1200m run
100 air squats
50 push ups
50 sit ups
800m run
80 air squats
40 push ups
40 v-ups
400m run
60 air squats
30 push ups
30 hollow rocks

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

12min skill

0-4min

Odd: 12-15 cal bike

Even: hs kick ups

4-8min

Odd: 8-12 cal bike(faster pace)

Even: hs hold

8-12min

Odd: 6-10 cal bike sprint

Even: hs negative

Jumping Ladder (AMRAP – Reps)

15min ladder

3-6-9-12-15-18-21

•P. Cleans 135/95

•bar facing burpees

*35 dubz after each set

Reebok CrossFit Miami Beach – MB Conditioning

110422 (No Measure)

4 Rounds
3min to complete

A) 200m run
15 Box Jumps
15 DB Thrusters

B) 250m row
20 Lunges
15 SDHP

Reebok CrossFit Miami Beach – CrossFit

DEFCON (AMRAP – Reps)

0-5min to complete
100 Lunges 50/35
200m run

5-20min (15min amrap)
10 KBS 32/24
15 push ups
20 sit ups

20-25min to complete
200m run
100 lunges 50/35

Reebok CrossFit Miami Beach – CrossFit

Triple X (Time)

For time
30 cal bike
20 P. Snatches 135/95
30 cal bike
50 Pull Ups
30 cal Bike
20 P. Snatches