Reebok CrossFit Miami Beach – CrossFit

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Warm-up (No Measure)

Warm up

3 rounds

200m run 10 ball to OH

10 banded up right rows

Metcon (Time)

FOR TIME

50 Plate G2OH (45/25)

400m Run

50 Sit-ups

400m Run

50 Plate G2OH (45/25)

400m Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Time)

1000m Row*

30 2-KB DL

100m KB Farmer’s Carry

400m Run

25 KB Lunges

1000m Run

25 KB Lunges

500m Row

100m KB Farmer’s Carry

30 KB Box Step Ups

800m Run*

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

5Rds: 90s each

Alternate btw…

1. 300m/250m Row

2. 10 DB Man Makers

3. 15/12 Cal Bike

4. 20 Alt leg V-Ups(Double Count)

Reebok CrossFit Miami Beach – CrossFit

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Warm-up (No Measure)

Warm up

1 round

30 Mt climbers

20 Alt jumps over bar

10 burpees

Into

2 rounds

10 deadlifts

8 hang muscle cleans

6 front rack lunges

4 front squats

Metcon (Weight)

Strength/Skill

EVERY 1:00 FOR 8 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

Postmate (Time)

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-15min hard cap

Reebok CrossFit Miami Beach – CrossFit

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Warm-up (No Measure)

5 Amrap

5 up downs

20 Mountain Climbers

5 Push ups

20 Mountain climbers

Metcon (Weight)

Strength/Skill

7-7-7-7-7*

Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 20 Alt. DB Snatch (40/30)

MIN 2 – 15 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (Time)

200m Buddy Carry

Metcon (AMRAP – Rounds and Reps)

Team of 2

12min AMRAP

WB

Cal Row

Pistols

2, 4, 6, 8, 10, 12, …..

*1 person works, while the other rests

Metcon (Time)

60m Partner Wheelbarrow Walk (across gym & back)

Metcon (AMRAP – Rounds and Reps)

Team of 2

12min AMRAP

Burpee Box Jump Over

Hollow Rocks

DU

2, 4, 6, 8, 10….

Metcon (Time)

100 Partner WB Sit-ups

Reebok CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Reps)

Strength/Skill

EMOM x 8 MINUTES

MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows

MIN 2 – 15 DB Floor Press

Metcon (Time)

Workout

NCFIT BENCHMARK WORKOUT

“CARDIO HEAVEN”

FOR TIME

50 Plate Ground to OH (45/35)

1000m Row

800m Run

50/40 Cal Bike

50 Plate Ground to OH

-20:00 Time Cap-

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

100m Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Reps)

Max DU in 5min
*Everyone attempts DU

**For more of a challenge, Max Unbroken

Metcon

Metcon (Time)

100 KBS

100 Burpees
*Break up reps however you like

**Every 2min 100m Run

***Begin with 100m Run

Metcon

Metcon (Time)

Tabata: Wall Plank

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

AMRAP x 15 MINUTES

4 DB Cleans

8 DB Thrusters

12 V-Ups

16 Double-Unders

5min rest

For time

800m run

30 burpee box jumps