Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

1 mile time trial

(10 minutes time cap)

Rest 3’

15’ emom

A- 25 wall balls

B- 14 t2b

C- 14 DB hang clean&jerk

Reebok CrossFit Miami Beach – CrossFit

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Ecko (AMRAP – Reps)

6sets

2min max-1min rest

200m run

6 P. Cleans 185/125

•max M.U. With remaking time

Reebok CrossFit Miami Beach – CrossFit

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Akademiks (Time)

5 Rounds

10 Squat Cleans

5 Strict HSPU (2″ deficit)

10 T2B

5 burpee Box jumps 30/24″

10 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Teams of 2 Thursday

As a team of 2 complete

200 cal bike

Partner 1:

works on bike

Partner 2:

complete 15 kb sdhp

10 v-ups

5 burpee pull ups

As soon as partner 2 finish the round switch with partner 1

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0’ to 5’

3 rounds

10 DB thrusters (1x DB)

10 burpees

5’ to 10’

3 rounds

10 DB snatch

10 h.r. push ups

10’ to 15’

3 rounds

20 DB lunges

10 DB push press (1x DB)

15’ to 20’

3 rounds

20 DB squats

10 single arm devil press

20’ to 25’

1k row

Reebok CrossFit Miami Beach – CrossFit

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Pacemaker (AMRAP – Rounds)

20min Amrap

1mile run

2000m row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 4’ for 6 sets

A- 20 cal bike

50 air squats

B- 20 box step overs with KB

30 KB g2oh

Reebok CrossFit Miami Beach – CrossFit

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Petty (AMRAP – Reps)

20min Ladder

2-4-6-8-10-12-14-16-18….

•P. Snatches 135/95

•Pistols

*50 Dubz after each set

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

400m run

100 dubz

100 lunges

400m run

75 sit ups

75 kbs

400m run

50 box jumps

50 wall balls

400m run

25 db burpees

25 db thrusters

Reebok CrossFit Miami Beach – CrossFit

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