Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
7 oH Squats/lunges 135/95
14 cal row
7 Bar M.U. (12 C2B,16 pull-ups)
14 bar hopping Burpees
MB CrossFit 082921
Reebok CrossFit Miami Beach – CrossFit
The longest mile rowed (Time)
4 rounds
10 Burpees
100m Row
10 Air Squats
100m Row
10 Box Jumps
100m Row
10 H/R Push Ups
100m Row
MB CrossFit 082821
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
150 wall balls
120 KBS
90 Box jump overs
60 cals
30 P. Snatches 135/95
MB Conditioning 082721
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
1200m run
40 Floor press
40 Dips
40 lunges
800m run
30 SDHP
30 HR Push ups
30 step ups
400m run
20 T2B
20 DB S2OH
20 goblet Squats
MB CrossFit 082721
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Hero Hopper Friday
Tarentino
Caroline
Colonel
JB7
Valles
Strong like Jean
Hladik
Rosenbloom
215 innocent children
MB Conditioning 082621
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 5min for 25min
10 single arm Devil press
40 air squats
20 cal bike
MB CrossFit 082621
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
20min ladder
5-10-15-20-25-30-35….
DB single arm S2OH 50/35 (each arm)
DB Lunges 50/35 (each leg)
KB SDHP
Sit ups
MB Conditioning 082521
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
1000m row
50 DB Thrusters
30 Pull ups
500m row
35 Thrusters
20 pull ups
250m row
20 thrusters
10 pull ups
MB CrossFit 082521
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5min Amrap
8 clusters 95/65
8 Burpee box jump overs 24/20
3min rest
5min Amrap
6 Clusters 135/95
6 Burpee box jump overs 24/20
3min Amrap
5min Amrap
4 Clusters 155:106
4 Burpee box jump overs 24/20
MB Conditioning 082421
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
20 Dubz
10 Alt DB Snatches
10 DB Lunges
10 DB Sit ups
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