Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

8 sets

2’ on 1’ off

A- 30 dubz

20 lunges

10 kb sdhp

Remaining time max push ups

B- 15 kbs

20 alt. V-ups

Remaining time max cal. rower

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

0-8min to complete

21 P. Cleans 115/85

30/21 cal bike

21 P. Cleans

8-16min to complete

15 P. Cleans 155/105

30/21 cal bike

15 P. Cleans

16-24min to complete

9 P. Cleans 185/126

30/21 cal bike

9 P. Cleans

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

sprinting!

12 cal. bike

10 db push press

8 burpees

Rest 1’ after each round

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

50-40-30-20-10

•Dubz

3-6-9-12-15

•thrusters 95/65

after every set 1 round of

5 HSPU

8 Burpees over bar

12 pistols

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 air squats

100 sit ups

50 r. kbs

200m run

75 air squats

75 v-ups

50 r. kbs

400m run

50 air squats

50 hollow rocks

50 r. kbs

800m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

oly Complex

5sets

1 Hang P. Clean

1Hang Squat Clean

1 F.Squat

*increase weight every set

Gas Pedal (Time)

4 Rounds

15 Cal Row

15 Box Jumps 24/20

15 deadlifts 225/155

Work/rest 1:1

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 rounds

600m run

21 Devil Clusters

21 Pull ups

400m run

15 Devil Clusters

15 Pull ups

200m run

9 Devil Clusters

9 Pull ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams 2

120 push ups

100 H. P Cleans 95/65

80 Box Jumps

60 T2B

40 Hang P. snatch

20 burpee box jumps

• while one partner works the other runs 200m

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

Buy in: 200 Dubz

5 rounds

5 Bar M.U.

10 Deadlifts 225/155

Buy out: 800m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

7 rounds

10 H.R. Push Ups

10 step ups

10 Russian KBS

10 sit ups

100m run