Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

5 Sets (3′ on / 1′ off)

15 P. Snatches (75/45 or object of choice)

10 Overhead Squat / Front Squat

5 Burpee

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Opposing Ladders

10-9-8-7-6-5-4-3-2-1

Man Maker (35/20)

1-2-3-4-5-6-7-8-9-10

Curtis P (95/65 or DBs)

*** 100m Run / 100 Mt Climber after each rd ***

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

24′ EMOM (2rds)

19 Sumo Goblet Squat

19 A. KBS

9 Single-arm Press (L)

9 Single-arm OH Reverse Lunge (L)

9 Goblet Lateral Lunge (L)

9 Weighted Pistols (L)

9 Weighted Pistols (R)

9 Goblet Lateral Lunge (R)

9 Single-arm OH Reverse Lunge (R)

9 Single-arm Press (R)

19 A. KBS

19 Sumo Goblet Squat

———

Rx: 16/12kg KB

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Complete the Objective

In an 8′ Window:

Accumulate 50 Burpee

Every min: 10 Weighted Squats

*** 2′ rest ***

In an 8′ Window:

Accumulate 50 Lateral-hopping Burpee

Every min: 5/5 Weighted Lunge

————————

Rx: 50lbs DB/ 35lb DB

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

4 Sets (4’ on / 2’ off)

Set A:

20 Front Squat (weighted)

15 Burpee over Object

10 A. KBS

Set B:

20 Step-up (weighted)

15 Push-ups

10 Snatch

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Chipper (w/ Penalties)

100 Floor Press

75 Goblet Squat

50 Hollow Rock

25 Burpee Step-Up

*** 30 Double-Under / Jumping Jack every break & movement completion ***

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

3 Rounds (:30 on / :10 off)

Squat Thrust to Box Jump

Elevated Push-Up

Elevated Mt. Climber

Bulgarian Split Squat (Right)

Plyo Step-Up (Right)

Bulgarian Split Squat (Left)

Plyo Step-Up (Left)

Dip (Straight Legged)

Tuck-In

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

15 Rounds

7 Air Squat

5 Burpee

3 Lateral Hop Over Object

https://zoom.us/j/7471037493?pwd=OFB2VXlrQ0xKa25sdnJ2RTBrMmM1UT09

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

17min AMRAP

10 DB / KB Snatch

10 OH Lunge

10 Plank Row

https://mandrillapp.com/track/click/30002421/zoom.us?p=eyJzIjoibFFUcEtXM0poTkVhUkFZU25NTFlaZjgtNi1FIiwidiI6MSwicCI6IntcInVcIjozMDAwMjQyMSxcInZcIjoxLFwidXJsXCI6XCJodHRwczpcXFwvXFxcL3pvb20udXNcXFwvalxcXC83NDcxMDM3NDkzP3B3ZD1PRkIyVlhsclEweEthMjVzZG5KMlJUQnJNbU0xVVQwOVwiLFwiaWRcIjpcIjJmZDQwMzRmN2NkNjRlMjJhMGVkMjVhNGVmYmZkMTEzXCIsXCJ1cmxfaWRzXCI6W1wiMTI0OWZjOWYxNjAxMjU1YTQ0ZWJlNTliY2U2NmZjYTUwMGZhMWM3ZVwiXX0ifQ

Password: 386148

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

75 V-Up

60 Lunge

45 Push-Up

30 Mt. Climber

45 Push-Up

60 Lunge

75 Sit-Up