Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

4min max

•squat Cleans 185/115

Stagger (Time)

For time

500m row

30 Burpees

30 Pull ups

30 Burpees

500m row

15min cap

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

Every 3min for 12min

400m run

Then From 12-24min mark

Amrap

25 wall balls

15 Burpees

Then from 24-33min mark

Every 3min for 12min

400m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 Rounds

36 Push Ups

200m run

36 air Squats

200m run

36 deadlifts 135/95

200m run

36 lunges

Reebok CrossFit Miami Beach – CrossFit

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ufffff (Time)

Teams of 2

For time

2 rounds

50 Box Jump overs 24/20

100 synchro air squats

50 Burpees

100 synchro sit ups

50 Pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (No Measure)

Sprint 30 seconds

Rest 30 seconds

Sprint 30 seconds

Rest 25 seconds

Sprint 30 seconds

Rest 20 seconds

Sprint 30 seconds

Rest 15 seconds

Sprint 30 seconds

Rest 10 seconds

Sprint 30 seconds

-Rest 2min & Repeat

Metcon

Metcon (Time)

50 Cal Row

40 Box Jumps

30 KBS (24/16kg)

20 Goblet Squats (24/16kg)

10 Burpees

20 Goblet Squats

30 KBS

40 Box Jumps

50 Cal on AB

Reebok CrossFit Miami Beach – CrossFit

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Baker Man (Time)

For time

30 Power Snatches 135/96

150 wall Balls

Reebok CrossFit Miami Beach – CrossFit

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How Heavy can I Go (Weight)

20min ascending weight

400m run

5 squat cleans 135/95 starting weight

*increase weight on every set.

*score is heaviest weight completed

Short Burn (AMRAP – Reps)

7min ladder

1-2-3-4-5-6-7-8-9-10-11…

•s2OH 95/65

•T2B

Reebok CrossFit Miami Beach – MB Conditioning

Metcon

Metcon (Time)

2 Rounds

6min to complete

800m Run

50 Air Squats

—1min Rest—

4min to Complete

400m Run

50 Push-Ups

–1min Rest—

2min to complete

200m Run

20 Squat Jumps

–1min Rest—

1min to complete

100m Run

10 Burpees

–1min Rest—

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon

Metcon (AMRAP – Reps)

5min Max Alternating Arm RKBS

Metcon (No Measure)

10min EMOM

Odd: 16 BJ

Even: 16 Goblet Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3Rds

4min Work:1min Rest

15/12 AB Cal

15 DB Floor Press

30 DB Russian Twist

30 DB Plank Rows

Reverse lunge w/ twist(1-DB)

Metcon

Reebok CrossFit Miami Beach – CrossFit

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Whiplash (AMRAP – Reps)

5 Rounds

1min of each

•front rack Lunges 95/65

•dubz

•Alt Single arm DB p. cleans 50/35

•rest