Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

50 wb

40 kb sdhp

30 burpees over the db’s

20 t2b

10 devil press (2x DB)

20 t2b

30 burpees over the db’s

40 kb sdhp

50 wb

Every 2:30 beginning at 0:00

250m rower

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 90″ for 4 sets

200m sprint

Every 2’30″ for 3 sets

400m sprint

2’30″ rest

9’ AMRAP

12 plate g2oh

20 plate OH lunges

28 v-ups

100m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18min Amrap

5 Hang P. Cleans 155/105

8 C2B Pull ups

11 HSPU

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

800 Run

80 RKBS 32/24

600m run

60 Box Jumps 24/20

400m run

40 cals

200m run

20 burpee box jump

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 5’ for 5 sets

15/12 cal bike

20 kbs

100m heavy farmers carry (db’s or kb’s)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

6 rounds for time:

16 wall balls

8 deadlifts

Metcon (No Measure)

For Total Reps in 6 minutes

Every 90 seconds, complete:

10 second V-Ups

10 second Hollow Hold

10 Hollow Rocks

10 second Hollow Hold

Repeat 4x

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

4 rounds

2x200m run

30 Deadlifts 155/105

30 bar hopping burpees

30 box jump overs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

4 Rounds

2min Amrap/1min rest

A) buy in:

40 Lunges

15 DB push press

Remaining time max Dubz

B) buy in:

20 Push ups

15 T2B

Remaining time max Dubz

Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 7min

A) 800m run

50 wall balls

B) 1000m row

50 burpees

C) 800m run

50 KBS