Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

Every 30sec for 6min

3 Front Squats 185/115

Torch (Time)

For time

100 Push Ups

800m Run

60 Russian KBS 32/24

400m Run

20 KB G2OH

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Running drills

10min to run 1 mile

Deck of Death

52 cards

Jokers=20 burpees

Clubs sit-ups

Spades push ups

Diamonds jump squats

Hearts KB G2OH

Ace 11

Face cards 10

Number cards

400m med ball run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

Death by Strict Pull Ups

Max 10min

Toast (AMRAP – Rounds and Reps)

6 sets of

2min amrap: 1min rest

4 Burpee DB Alt Snatches

6 Alt single leg T2B

8 Pistols (Scaled DB Goblet Squats)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength

Power Cleans

Every 20 sec for 6min

3 Power Cleans 135/95

Burnt (AMRAP – Rounds and Reps)

14min amrap

10 Pull ups

20 Push Press 75/45

30 body weight Lunges

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up

3rds

10 curls

10 Romanian DL

10 jumping jacks

Each section is 2 rds 1min each movement no rest

Sec1 double kB

DL

KB Russian swings

Farmer carry ( in the gym)

100m run

Sec 2

Plate thrusters

Plate push

Burpee on to plate

100m run

Sec 3

Box jumps

Step ups

Hold bottom of active squat

100m run

Core

50 atomic sit-ups

Reebok CrossFit Miami Beach – CrossFit

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Foul Ball (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min amrap

22 Power Cleans 185/115

44 Box Jump overs

66 Synchronized Push Ups

88 Synchronized V Ups

Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up partner

Row

Crab crawl out

10mt climbers

10 banded GM

10 Sonics

Bear crawl back

10min EMOM

12 alt dB snatch

8min to complete

150 wall balls

6min 1min each movement

Alt v-up toe touch

Sit ups

Russian twist

Crunch heel taps

Plank rocks

Cherry pickers

4 min

Bike or row

2min

Max wall sit

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill

Strict HSPU

5×5

Brickell (Time)

For time

4 Rounds

15 S2OH 135/95

20 Russian KBS 32/24

250m row sprint