Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds
15 Wall Balls
30 V-ups
15 Wall Balls
5 Bar M.U.
MB Conditioning 020822
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
5min on/3min off
A)
24 cals/400m run
24 Alt DB Snatch 50/35
24 thrusters 75/55
B)
18 cals/300m run
18 Alt DB Snatch 50/35
18 thrusters 75/55
C)
12 cals/200m run
12 Alt DB Snatch 50/35
12 thrusters 75/55
MB Crossfit 020822
Reebok CrossFit Miami Beach – CrossFit
Mountain (Time)
8 Rounds
250m row
7 HSPU
5 P. Snatches 135/95
MB Conditioning 020722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
every 3min for 27min
A) 50 WallBalls
10 Burpees
B) 50 Russian KBS
10 Burpees
C) 50 DB Push Press
10 Burpees
MB Crossfit 020722
Reebok CrossFit Miami Beach – CrossFit
PIck Up (Time)
5 Rounds
30 Dubz
5 clean and jerks 135/95
Rest 3min
4 Rounds
30 Dubz
4 Clean and Jerks 185/125
Rest 3min
3 rounds
30 Dubz
3 clean and jerks 205/135
MB CrossFit 020622
Reebok CrossFit Miami Beach – CrossFit
Dan (AMRAP – Rounds and Reps)
AMRAP in 26 minutes
1 Deadlift (315/225 lb)
5 Pull-Ups
7 Push-Ups
9 Toes-to-Bars
300 meter Run
Wear a Weight Vest (20/14 lb)
MB CrossFit 020522
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
Follow the leader
21min Amrap
10 cal bike
8 burpees
6 pull ups
MB Conditioning 020422
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Every 5’ for 25’ (5 sets)
18/15 calories bike
14 pull ups
7 devil press (2x DB)
MB Crossfit 020422
Reebok CrossFit Miami Beach – CrossFit
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
MB Conditioning 020322
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
0’ to 7’
4 rounds
100m run
50 air squats
7’ to 14’
3 rounds
200m run
30 push ups
20 box jump over
14’ to 21’
2 rounds
400m run
30 DB snatch
21’ to 28’
1 round
800m run
100 dubs
20 weighted step ups
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