Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
Teams of 2
50 Box Jump overs 24/20
60 Alt DB Snatches 50/35
70 Wall balls 20/14
* while one partner is working the other runs 200m
MB Conditioning 052722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
32’ emom
A- 12/9 cal bike
B- 14 DB snatch
C- 12/9 cal row
D- 10 t2b
MB CrossFit 052722
Reebok CrossFit Miami Beach – CrossFit
Polish (Time)
7 rounds
100m run
3 Power Cleans 205/135
10 cal bike
*rest 2min after every round
MB CrossFit 052622
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
15’ amrap
30 air squats
20 push ups
10 pull ups
200m run
Rest 3’
15-12-9-6-3:
Burpee box jump over
5-10-15-20-25:
KBS
MB CrossFit 052622
Reebok CrossFit Miami Beach – CrossFit
Front Squat (1×5 @70%)
Front Squat (1×5 @ 80%)
Front Squat (1×2 @ 85%)
Front Squat (1×2 @ 90%)
Front Squat (1×1 @ 100%)
Night walker (Time)
2 Rounds
5 Bar M.U.
30 alt DB Snatches 50/35
15 T2B
30 DB Squats
MB Conditioning 052522
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 2:00 for 16:00
20″ bike SPRINTS
Rest 2’
30-20-10
Sit ups
Alt. v-ups
Leg raises
MB CrossFit 052522
Reebok CrossFit Miami Beach – CrossFit
Run Forest Run (AMRAP – Rounds)
30min AMRAP
500m Row
400m Run
30 Dubz
MB Conditioning 052422
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
7 rounds
12/9 cal row
9 burpees
12 kb g2oh
Rest 1’ after every round
Sprint through every round!
MB CrossFit 052422
Reebok CrossFit Miami Beach – CrossFit
Doom (Time)
2 Rounds
20 Pull ups
15 deadlifts 155/105
30 Push ups
15 P. cleans
40 Squats
15 Jerks
MB Conditioning 052322
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
For time:
50 DB squats (1X DB)
100m run
40 DB push press (1X DB)
200m run
30 single arm DB thrusters
400m run
20 single arm devil press
800m run
10 single arm devil thrusters
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