Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

30 T2B

1mile run

30 T2B

1mile run

30 T2B

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

30 cals

12 snatches 135/95

12 M.U.

30 cals

9 snatches

9 M.U.

30 cals

6 Snatches

6 M.U.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

30min running clock

0-10min to complete

800m run

50 KBS

50 wall balls

10-20min to complete

50 cal bike

50 Box Jumps

50 vups

20-30min

800m run

50 burpees

50 lunge hops

Reebok CrossFit Miami Beach – CrossFit

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Anna (Time)

For Time (with a Partner)

1 mile Run

90 Box Jump Overs (24/20 in)

80 Kettlebell Swings (24/16 kg)

70 Burpees

60 Wall Ball Shots (9/6 kg)

50 Plate Overhead Lunges (15/10 kg)

40 Toes-to-Bars

30 Kettlebell Snatches (24/16 kg)

20 Pull-Ups

1 mile Run

Repeat back up the ladder to the top.

Wear a Weight Vest (10 kg).

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

42-30-18-12-6

Power/squat Snatches

Men-95/115/135/155/185

Women-65/85/95/105/125

*after every set

20 cal bike

75 dubz

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 5’ for 5 sets

400m run

16 t2b

10 burpees box jump

4 devil press (2xDB)

Reebok CrossFit Miami Beach – CrossFit

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Crossfit Games Open 18.2 (Ages 16-54) (Time)

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

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

400m run

30 Dubz

200m row

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

100 DB lunges

80 DB push press (40/40)

60 DB squats

40 DB snatch

20 DB thrusters (10/10)

Every time you break 12 calories bike/rower

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

5×5

L-sit Kick outs

(Knees bent to knees extended)

Fever Pitch (AMRAP – Rounds and Reps)

16min amrap

20 Box jumps 24/20

15 P. Cleans up 135:95

10 Jerks 135:95

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

7 rounds

15 box jump over

10 kb g2oh

15 v-ups

200m run

Every 4’ 1 round of Cindy

5 pull ups

10 push ups

15 air squats