Reebok CrossFit Miami Beach – CrossFit
Amtrak (AMRAP – Reps)
3min amrap-2min rest for 25min
•Buy in: 400m Run
•remainder of time amrap
Power Cleans 185/115
MB Conditioning 121919
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
EMOMx6
Odd: Max L-sit
Even: 30s Handstand hold
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 MB Squat Cleans
15 MB Sit-ups
20 Box Jumps
Metcon
Metcon (No Measure)
12min EMOM
Odd: 40 DU
Even: 6 Burpees
MB Express 121819
Reebok CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Reps)
4min amrap each section
2min rest between each
A)250m Row
15 thrusters 95/65
25 Russian KBS 32/24
B)200m Row
10 thrusters 95/65
20 Russian KBS 32/24
C)150m Row
5 thrusters 95/65
15 Russian KBS 32/24
MB CrossFit 121819
Reebok CrossFit Miami Beach – CrossFit
Butch and Sundance (Time)
Teams of 2
Follow the leader
AFAP
A)250m Row
15 thrusters 95/65
25 Russian KBS 32/24
15 Thrusters
250m Row
B)200m Row
10 thrusters 95/65
20 Russian KBS 32/24
10 Thrusters
200m Row
C)150m Row
5 thrusters 95/65
15 Russian KBS 32/24
5 Thrusters
150m Row
MB Conditioning 121819
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
Run Angie, Run
50 Pull-Ups
100m Run
50 Pull-Ups
100m Run
50 Push-Ups
100m Run
50 Push-Ups
100m Run
50 Sit-Ups
100m Run
50 Sit-Ups
100m Run
50 Air Squats
100m Run
50 Air Squats
100m Run
MB CrossFit 121719
Reebok CrossFit Miami Beach – CrossFit
Corkscrew (Time)
For time
25/25 single arm DB Clean 50/35
50 Burpee Plate Jumps 45/25
100 single DB Lunges 50/35 (hold dB any which way)
15/15 single arm DB Clean 50/35
30 Burpee Plate Jumps 45/25
50 single DB Lunges 50/35 (hold dB any which way)
MB Conditioning 121719
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (No Measure)
5Rds
1min: 1min Rest
10 DB Strict Press
20 Ball Slams
-Rest 5min-
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
Follow the leader….
25min AMRAP
15 Cal Bike
20 Alternating DB Snatches
50m Single Arm DB OH Walk
MB Express 121719
Reebok CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
15mi amrap
15/15 single arm DB Clean 50/35
30 Burpee Plate Jumps 45/25
50 single DB Lunges 50/35 (hold dB any which way)
MB Conditioning 121619
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
1 Mile Run
15 Burpees
50 Walking Lunges
25 Air Squats
800m Run
15 Burpee BJ
50 Walking Lunges
25 WB
400m Run
15 Burpee Pull-ups
50 Walking Lunges
25 WB Sit-ups
200m Run
MB CrossFit 121619
Reebok CrossFit Miami Beach – CrossFit
Triple threat pt. 1 (AMRAP – Rounds and Reps)
7min amrap
20 Cal Bike
15 DeadLifts 135/95
10 Pull ups
2min rest
Triple threat pt. 2 (AMRAP – Rounds and Reps)
7min amrap
25 cal Row
20 S2OH 135/96
10 Box Jumps
2min rest
Triple Threat pt. 3 (AMRAP – Rounds and Reps)
7min amrap
50 dubz
25 HR Push-Ups
15 Front Squats 135:95
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