Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

Teams of 2

57 wall balls 20/14

57 T2B

57 clusters 135/95

57 Burpees over Bar

57 KBS

57 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

Every 4’ for 7 sets

200m run

10 DB snatch

10 DB step ups

-Every set increase reps by 2

-If you don’t finish scale back to your previous set

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

5 sets

3min Amrap: 90sec rest

40 Dubz

30 v-ups

20 DB Snatches 50/35

10 box jumps 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

-50 calories bike/row

3 rounds

15 burpees

15 wall balls

-40 calories bike/row

2 rounds

20 burpees

20 wall balls

-30 calories bike/row

1 round

30 burpees

30 wall balls

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

9-15-21-27

Thrusters 75/55

18-15-12-9

Pull ups

*95lbs with no vest

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Time trial:

1 mile run (time cap 10’)

Rest 3’

6’ amrap

20 DB hang cleans (2xDB)

15 DB front squat

10 DB push press

5 DB thrusters

Buy out: (after 6’)

3rds of

20 hollow rocks

10 alt v-ups

Reebok CrossFit Miami Beach – CrossFit

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Deadlift (2×12 @ 60%)

Deadlift (1×9 @ 70%)

Deadlift (2×6@ 75%)

Metcon (AMRAP – Rounds and Reps)

12min Amrap

10 P. cleans 135/95

10 front Lunges

10 Burpees over the bar

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

4 sets of each

2’ on 1’ off

A- 15 push ups on DB’s

10 renegade rows

B- max cal bike/rower

C- 20 lunge hops

7 burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

22min ladder

2-4-6-8-10-12-14-16…

•hspu

•T2B

•single arm Devil press 50/35

*7 cal bike after every set

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

15’ emom

A- 15 KB g2oh @24/16

B- 20 v-ups

C- 30 air squats

3’ rest

Every 90″ for 5 sets

200m sprints