Reebok CrossFit Miami Beach – CrossFit

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Open (Time)

150 wall balls 20/14

90 dubz

15 M.U.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

W/U wod

4min

20sec each

•high knees

•vertical jumps

• butt kicks

2min rest

Section 1 Aerobic

4 Rounds

75sec each

•cal Row

• cal Bike

2min rest

Section 2 upper

5min

12sec DB floor press (sprint)

48sec mountain climbers (pace)

2min rest

Section 3 Mid

5min

12sec Russian twist

48sec v-ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

W/U wod

4min

20sec each

•banded Pull downs

•dive bombers

•Squat jumps

2min rest

Section 1 Lower

8min

•20sec wall sit w/ Plate push outs (sprint)

•40sec air squat (pace)

2min rest

Section 2 upper

8min

20sec DB hammer curls (sprint)

40 sec DB Tricep kick outs(pace)

2min rest

Section 3 Mid

3 Rounds

30sec each

•Plank hold

•right Plank hold

•left Plank hold

•rest

Reebok CrossFit Miami Beach – CrossFit

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Lucky 7 (Time)

7 Rounds

7 P. Snatches 135/95

7 Box jumps 24/20

7 Russian KBS

7 T2B

7 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Section 1

3 Rounds

30sec of work:30 sec of rest

•dubz

•DB Squat Cleans

•dubz

•slam Balls

•dubz

• KB G2OH

•dubz

•DB Push Press

2min rest

Section 2 Mid

1min each for 5 min

•hollow rocks

•Superman’s

•toe touches

• leg raises

• scissor kicks

31min

Reebok CrossFit Miami Beach – CrossFit

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Lift (Time)

For time

30 squat cleans 185/115

Pffttt (AMRAP – Rounds and Reps)

12min amrap

10/10 single arm s2OH 50/35

100m Run

7/5 cal bike sprint

Reebok CrossFit Miami Beach – CrossFit

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Balk (AMRAP – Rounds and Reps)

4 Rounds

5min amrap

40 dubz

30 V-Ups

20 DeadLifts 135/95

2min rest

•start where you left off the previous roun

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

W/U Wod

20sec each for 4min

•jumping jacks

•high knees

•Squat Jumps

2min break

Section 1 Lower

9min

6 sets

•30sec cal Row (Sprint)

•60sec Lunges (Pace)

2min rest

Section 2 Upper

5min

•12sec push-ups (sprint)

•48sec dB Rows in push-up position (pace)

2min rest

Section 3 Mid

5min

•12sec Bicycle Kicks (sprint)

•48sec sit-ups (Pace)

2min rest

Burn out

Tabata

• banded triceps pull down

• banded bicep curls

39min running clock

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2

12min follow the leader

5 P. cleans

5 thrusters

5 Bar Hopping Burpees

Rest 3min

12min amrap

200m Run (together)

50 T2B

200m Run

50 Alt DB Snatches 50/35

Reebok CrossFit Miami Beach – CrossFit

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Do it (AMRAP – Reps)

1min each for 25min

• 9-12 Front Squats 115/85

•20-25 RKBS 32/24

•12-15 S2OH 115/85

•25-30 V-Ups

•rest