Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
24 single DB Lunges 50/35
6 single arm Devil Press
12 cal bike
6 Bar Muscle ups
MB Crossfit 042621
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
10 Rounds
20 Dubz
5 Thrusters 135/95
7 T2B
*rest 30sec between sets
MB Conditioning 042621
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
7min amrap
50 cals buy in
Amrap
15 wall balls
15 kbs
7min
800m run buy in
Amrap
12 Burpees
12 box jumps
7min amrap
50 cal buy in
20 lunges
20 sit ups
MB CrossFit 042521
Reebok CrossFit Miami Beach – CrossFit
Heidi (AMRAP – Rounds and Reps)
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
MB Crossfit 042421
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
100 cals
50 Thrusters 115/85
50 Pull ups
60 cals
30 Thrusters
30 C2B Pull ups
20 cals
10 Thrusters
10 M.U.
MB Conditioning 042321
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Amrap 5’
10 db snatch
15 wall balls
20 box jump over
Rest 3’
Every 1:30’
4x100m run
Every 2’
3x200m run
Every 4’
2x400m run
MB CrossFit 042321
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 6min for 30min
500m row/400m run
15 deadlifts 225/155
50 Dubz
MB Conditioning 042221
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
8 sets
2’ on 1:30’ off
A- 10 db front squat
10 db push press
10 burpees over the db
B- 10 db hang clean and jerk
10 t2b
10 burpees to target
MB CrossFit 042221
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
20min ladder
10-20-30-40-50….
Hand release push ups
Box Step-up w/ DB
DB Hang Clean
MB Conditioning 042121
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
3 rounds
25 calories rower/20 cal bike
15 pull ups
-Rest until 10:00-
3 rounds
50 lunges
30 push ups
-Rest until 20:00-
40 calories
30 pull ups
60 lunges
40 push ups
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