Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
7 rounds
7 Front Squats 75/55 (95/65 w/ no vest)
7 Push Press
7 thrusters
7 burpees
MB CrossFit 060221
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
10min Amrap
30 cals bike
30 T2B
Rest 3min
Metcon (AMRAP – Rounds and Reps)
10min Amrap
400m run
30 Box Jump Overs 24/20
30 Wall balls 20/14
MB Conditioning 060221
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
10 rounds
AS FAST AS POSSIBLE
200m run
7 burpees
5 db thrusters (2xDB)
Rest 1 minute after each round
MB CrossFit 060121
Reebok CrossFit Miami Beach – CrossFit
Shoulder Press (2×5 @ 65%)
Shoulder Press (1×4 @70%)
Shoulder Press (2×3 @ 75%)
Metcon (Time)
12min time cap
15 Snatches 135/95
50 Dubz
10 Snatches 155/105
75 Dubz
5 snatches 185/115
100 Dubz
MB Conditioning 060121
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
-30 cal bike –
1 round
50 kbs
50 box jumps
-40 cal bike –
2 rounds
25 kb sdhp
25 box jumps over
-50 cal bike –
3 rounds
15 kb g2oh
15 burpee box jump
MB CrossFit 053121
Reebok CrossFit Miami Beach – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
MB CrossFit 053021
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
3 Clean N Jerks 135/95
10 cals
MB CrossFit 052921
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
Teams of 2
50 Box Jump overs 24/20
60 Alt DB Snatches 50/35
70 Wall balls 20/14
* while one partner is working the other runs 200m
MB Crossfit 052821
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
3 Squat cleans 185/115
6 bar facing burpees
30 Dubz
MB CrossFit 052721
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
100 pull ups
100 push ups
100 sit ups
100 squats
*8min cap to perform pull ups
25min cap
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