Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

23min Amrap

Teams of 2

Follow the leader

15 wall balls 20/14

9 cal bike

6 deadlifts 275/185

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (2×20 Back Squats @ 55%)

Metcon (Time)

For time:

500m row

100 Dubz

10 P. cleans 135/95

15 M.U.

10 P. Cleans

100 Dubz

500m row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

4 Rounds

100m run

10 Box Jumps

10 KB Deadlifts

3 Rounds

100m Run

15 DB Thrusters

15 Pull Ups

2 Rounds

200m Run

20 KBS

20 Push ups

1 Round

400m Run

50 WallBalls

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

AMRAP in 20 minutes

From 0:00-6:00, AMRAP of:

12 Alternating Dumbbell Hang Snatches (50/35 lb)

18 Sit-Ups

Rest 1 minute

From 7:00-13:00, AMRAP of:

12 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)

18 Alternating Leg V-Ups

Rest 1 minute

From 14:00-20:00, AMRAP of:

12 Alternating Dumbbell Snatches (50/35 lb)

18 Sit-Ups

12 Alternating Dumbbell Clean-and-Jerks (50/35 lb)

18 Alternating Leg V-Ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Follow the leader

Teams of 2

20 rounds

10 S2OH 115/75

8 Box Jump Overs 24/20

6 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

5 rounds

20 cal bike

15 DB hang power clean

10 DB squats

5 DB S2OH

Every 3’ starting at 0:00

7 burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

50 wall balls 20/14

70 DB Lunges 50/35

50 wall balls

Rest 5min

50 wall balls

40 lunges

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 4’ for 24’

15 t2b

10 pull ups

5 man makers

1 man maker: push up, row, push up, row, cluster

Reebok CrossFit Miami Beach – CrossFit

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Front Squat (3×5 @60% of back squats)

Metcon (AMRAP – Reps)

10min

800m run

40 pull ups

Remaining time Max burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0-10’

50 cal bike

40 wall balls

30 box jump over

10’-20’

1500m row

50 lunges

30 v-ups

20’-25’

Every minute

15″ bike sprint

45″ rest

25’-30’

Every minute

20″ row sprint

40″ rest