MB Conditioning 122718

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Partner 6 min AMRAP


2- 10 jumping jack

10 mt climber

10 scorpions

8min AMRAP

15 KB DL

10 burpee box jumps

2min rest

8min AMRAP

12 cal row

12 KB G2OH

12 HR push ups

2min rest

8min AMRAP

20 alt DB snatch

15 plank jacks

2min rest

400m med ball run

Steven RendonMB Conditioning 122718
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MB CrossFit 122318

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Reebok CrossFit Miami Beach – CrossFit

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Devil of Ramadi V2 (Time)

4 Rounds for Time

(with a Partner)

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

Steven RendonMB CrossFit 122318
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