Reebok CrossFit Miami Beach – CrossFit

Mercy me (AMRAP – Reps)

6 sets
2:30 amrap- :90sec off
15cal Bike
15 Pull ups
*remaining time 12ft bear crawl forward 12ft bear crawl backwards

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

50 Box Jumps

50 Air Squats

50 KB Swings

50 v-Ups

100 Dubz

25 Box Jumps

25 Air Squats

25 KB Swings

25 v-Ups

50 Dubz

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Distance)

Rowing

90sec on: 90sec off

3 sets

Max row for meters

Sucka Punch (Time)

Descending ladder

10-1

•Single arm OH lunges (L) 50/35

•Single arm OH lunges (R) 50/35

•Burpees over DB

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

Every 8min for 32min

A) 1000m row

25 Burpees over rower

25 wall balls

B) 800m run

25 Burpees

25 wall balls

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (No Measure)

10min to complete

6 rounds

3-10 unbroken strict pull ups

10-12 Hollow over head plate raises

Truth (AMRAP – Reps)

15min ladder

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

H. Cleans 135/95

10 Box Jump overs 24/20

3-6–9-12-15-18-21

10 Box Jump Overs

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

()

Metcon (AMRAP – Reps)

2min on 1min off for 30 minutes:

100m run

5 T2B

10 Push ups

Max Cal AB with remainder of 2 minutes.

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (No Measure)

1min on:1min off

2 sets each

• 4-6 cal Bike spriNt

Max His. Kick Ups

• 4-6 cal Bike Sprint

Max HS. Hold

• 4-6 cal Bike Serist

Max Strict HS Pushl/Neg

Dueces (Time)

5 rounds

50 Dubz

25 air squats

7 P. Snatches 135/95

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Every 2:30min for 4 sets

400m run

Rest 2min

12min amrap

15 Devil Cleans 50/35

30 Sit ups

60 Dubz

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

5 Rounds

40 wall balls 20/14

30 cal ?

20 Deadlifts 225/155

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (Time)

Every 9’ for 36’

400m run

30 cal bike

20 cal rower

10 cal ski erg