Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

25min amrap

Teams of 2

50 cal bike

30 Power Cleans 185/115

50 Pull ups

30 weighted step ups 50/35

Reebok CrossFit Miami Beach – CrossFit

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Night King (Time)

For time:

200m run

30 DB Snatches 50/35

30 wall balls

400m run

40 DB Snatches 50/35

40 wall balls

800m run

50 DB Snatches 50/35

50 wall balls

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 7min for 28min

250m Row

20 burpee plate jumps

40m sled push 180/90lbs

15/10 cal bike

Reebok CrossFit Miami Beach – CrossFit

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Dragon fire (Time)

5 Rounds for time

10 F. squats 135/95

10 bar facing Burpees

10 K2E

*rest 90sec after each round

*each round to be performed as fast as possible

Reebok CrossFit Miami Beach – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
12min to complete

Bishop (AMRAP – Rounds and Reps)

12min amrap

9 Hang Power Cleans 155/105

9 S2OH 155/105

15 Box jump overs

15 V-Ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Start from the beginning on each set

4min to complete

15 Devil Press

20 Ring Rows

25 Push Ups

30 sit ups

35 Russian KBS

400m run

Rest 2min

6min to complete

15 Devil Press

20 Ring Rows

25 Push Ups

30 sit ups

35 Russian KBS

400m run

Rest 3 min

8min to complete

15 Devil Press

20 Ring Rows

25 Push Ups

30 sit ups

35 Russian KBS

400m run

Rest 4min

10min to compete

15 Devil Press

20 Ring Rows

25 Push Ups

30 sit ups

35 Russian KBS

400m run

Reebok CrossFit Miami Beach – MB Comp

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Weightlifting

Back Squat (5×10 @ 50%)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

Every 2 min

15sec max cal bike

30sec max s2oh

155-145-135-125-115

105-100-95-90-85

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

Conditioning

3min

60 wall Balls

Remaining time max Burpees

1min rest

3min

60 KBS

Remaining time max Box jumps

1min rest

3min

60 lunges

Remaining time max dubz

1min rest

3min

60 dB Push Press

Remaining time Max vups

Reebok CrossFit Miami Beach – CrossFit

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Cat and Mouse Jackiezilla (Time)

Teams of 2 follow the leader

2000m Row

50 Thrusters 75/45

15 M.U. Or 30 C2B/pull-ups

*partner 1 starts the 2000m Row then moves on through… then partner 2 begins once partner 1 finishes row. Time is when partner 2 finishes his m.u. Or pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10 Rounds

Every 90 sec

300m/250m Row

Rest 3min

Then

10 Rounds

Every 90 sec

17/12 cal bike