MB Conditioning 120418

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

6min partner /row

10 jumping jacks

10 mt climbers

5 Vert jumps

5 bottom of burpee

5min Amrap

15 wall balls

10 KB G2OH

5 burpees

2min rest

5min Amrap 2x DB

5 curls

5 press

10 Thrusters

2min rest

5min Amrap

30 Dubz

100m run

2min rest

5min Amrap

7 cal bike

7 slam ball

7 t2b

Core

20 dragon flags

Steven RendonMB Conditioning 120418
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MB Crossfit 120218

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Reebok CrossFit Miami Beach – CrossFit

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Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here

Steven RendonMB Crossfit 120218
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