Reebok CrossFit Miami Beach – CrossFit
Metcon (Distance)
1:45 on : 2:15 off for 2sets
Max row for meters
Hands up (AMRAP – Rounds and Reps)
18min amrap
20 step ups
15 S2OH 95/65
100m run
MB Conditioning 081622
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
3-3-3-3-4 amrap
2’ rest in between
25/18 cal bike
20 r.kbs
Remaining time max single leg t2b
MB Crossfit 081622
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Pall-Ups
6min Ladder AFAP (UNBRoKeN)
1-2-3-4-5…….
Hook n Ladder (Time)
For time
100 DuBZ
50 Alt DB Snatches 50/35
25 Burpees
50 Dußz
25 SNAtches
15 Burpees
25 Dubz
15 Snatches
10 BurpeEs
MB Conditioning 081522
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
10’ emom
200/150m row
Rest 2’
8’ emom
A- 20 wall balls
B- 12 burpees
Rest 2’
5’ emom
200/150m row
MB CrossFit – Mon, Aug 15
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 sets
4 Kick Ups
15sec H.S. Hold
Max S. HSPU/Neg
Crash or Burn (AMRAP – Rounds and Reps)
18min AMRAP
7 T2B
5 Squat Cleans 95/65
3 Cal Sike
* 1min rest after each Round
MB Crossfit 081422
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
6 rounds
8 single arm devil presses
10 Box Jumps 24/20
12 kBS 24/16
200m run
MB Crossfit 081322
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
100 Dubz
150 Wall Balls 20/14
100 Dubz
75 Deadlifts 155/105
100 Dubz
50 P. Snatches 135/95
100 Dubz
MB Conditioning 081222
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
1000m run
5 rounds of Cindy
5 Pull ups
10 push ups
15 air squats
800m run
4 Rounds of Cindy
600m run
3 rounds of Cindy
400m run
2 rounds of Cindy
200m run
1 round of Cindy
MB CrossFit 081222
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For completion
2min on: 1min off
5 P. Cleans 185/125
15 Push ups
*remaining time max row for meters
*continue until 2500/2000m is completed
MB Conditioning 081122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5min AFAP
30 cal Bike
30 Burpees
30 DB Snatches
30 DBLunges
30 weighted sit ups
Rest 2min
7min AFAP
30 cal Bike
30 Burpees
30 DB Snatches
30 DBLunges
30 weighted sit ups
Rest 3min
9min AFAP
30 cal Bike
30 Burpees
30 DB Snatches
30 DBLunges
30 weighted sit ups
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