Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

40 pull-ups

15 Front Squats 155/105

25 C2B

10 Front Squats 185/115

10 M.U.

5 front Squats 225/145

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 4’ for 5 sets

200m run

20 db snatch

50 dubz

Rest 3’

50 cal bike for time

Reebok CrossFit Miami Beach – CrossFit

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Front Squat (3×5 @ 50%)

Metcon (AMRAP – Rounds and Reps)

15min Amrap

15 deadlifts 185/125

20 lunges

15 burpees over the bar

400m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Teams of 2

Complete

200 wall balls

150 h.r. push ups

1000m rower

50 pull ups

1 partner work

1 partner hold a plank

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

4min Amrap

15 cal row

15 T2B

Max reps Devil press

1min rest

4min Amrap

15 cal row

15 T2B

Max reps Box jumps

1min rest

4min Amrap

15 cal row

15 T2B

Max reps P. clean and jerks 135/95

1min rest

4min Amrap

15 cal row

15 T2B

Max reps floor press

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

10-9-8-7-6-5-5-4-3-2-1

P. Cleans 155/105

*200m run after every set

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

21-15-9

Burpees

Russ. kbs

200m heavy farmers carry w/ 2x KB

15-12-9

Jump squats

Cal bike

200m heavy farmers carry

12-9-6

Burpee pull ups

Kb g2oh

200m heavy farmers carry

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 3’ for 2 sets

400m run

Every 1:30’ for 4 sets

200m run

Every 1’ for 6 sets

100m sprint

Rest 3’

7’ amrap

10 db hang p.clean (2x db)

15 db s2oh (2x db)

20 lunge hops

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (3×20 @40%)

Metcon (AMRAP – Reps)

10min Amrap

4 rounds

10 cal bike

50 Dubz

*remaining time

Amrap

Alt DB Snatches 50/35

Reebok CrossFit Miami Beach – CrossFit

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Heracles (Time)

4 Rounds for Time

200 meter Run

6 Man Makers (2×50/35 lb)

200 meter Run

12 Devil Presses (2×50/35 lb)