Reebok CrossFit Miami Beach – CrossFit

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Deadlift (18min to find 3rm Deadlift)

Save Em (AMRAP – Reps)

12min Ladder

5-10-15-20-25-30-35…

•CalBike

•WallBalls20/14

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 2:30 for 10 sets

A- 30/24 cal rower

B- 27/22 cal bike

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 3min for 21min

200m run

20 Alt DB Snatches 50/35

15 Push Ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

3 rounds

100 Dubz

50 cal Bike

Round 1

30 P. Cleans 155/105

Round 2

30 Jerks

Round 3

Clean and Jerks

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

50 cal bike

400m run

30 Burpee Box jumps

400m run

50 cal bike

Reebok CrossFit Miami Beach – CrossFit

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Take off (AMRAP – Rounds and Reps)

5 sets

3min amrap: 2min rest

24 lunges

12 T2B

6 Deadlifts 225/155

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

5 rounds

500m row

30 Lunges

20 DB Snatches 50/35

10 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Ahhhhhhh Damn (AMRAP – Reps)

3 Rounds

1min

Max Pull ups

2min

Max push ups

3min

Max air squats

4min to complete

400m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0-3min to complete

200m run

10 Box Jumps

10 wall balls

3-7min to complete

200m run

20 Box jumps

20 wall balls

7-12min to complete

200m run

30 Box jumps

30 wall balls

12-18min to complete

200m run

40 Box jumps

40 wall balls

18-25min to complete

200m run

50 Box jumps

50 wall balls

Reebok CrossFit Miami Beach – CrossFit

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500m Row (Time)

Max Effort 500m Row

Burn baby burn (Time)

4 rounds

10/7 cal Bike upper body only

20 sit ups

15/15 single arm S2OH 50/35