Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams 2
120 push ups
100 H. P Cleans 95/65
80 Box Jumps
60 T2B
40 Hang P. snatch
20 burpee box jumps
• while one partner works the other runs 200m
Teams 2
120 push ups
100 H. P Cleans 95/65
80 Box Jumps
60 T2B
40 Hang P. snatch
20 burpee box jumps
• while one partner works the other runs 200m
7’ amrap
20 plate g2oh
10 plate OH lunges
10 db rows (5/5)
3’ rest
800m run
Into
30-20-10
Single arm devil press
Weighted step ups
Tactical Friday
22min AMRAP
20 Single Arm DB S2OH 50/35
30 Air Squats
20 Alt DB Snatches
30 Air Squats
20 cals
30 Air Squats
For time:
800m Run
50 SDHP 75/55
35 T2B
12min cap
Complete:
100 push ups
100 air squats
100 dubz
At the 0:00 and at the beginning of every 2:00
Run 200m
5 sets
3min AMRAP: 3min rest
a) 50 Dubz
21 Bar-Facing Burpees
-remaining time AMRAP P. Cleans 115/85
b) 50 Dubz
18 Bar-Facing Burpees
-remaining time AMRAP P. Cleans 135/95
c) 50 Dubz
15 Bar-Facing Burpees
-remaining time AMRAP P. Cleans 155/105
d) 50 Dubz
12 Bar-Facing Burpees
-remaining time AMRAP P. Cleans 185/115
e) 50 Dubz
9 Bar-Facing Burpees
-remaining time AMRAP P. Cleans 205/125
50 cal
50 kb sdhp
40 cal
50 v-ups
30 cal
50 db s2oh
20 cal
50 sit ups
10 cal
8min EMOM
3-5 Squat Cleans 185/115
20Min Ladder
5-10-15-20-25-30-35…
Russian KBS 32/24
Pull ups
200m run after every set
Every 90″ for 10 sets
(15 minutes)
12 burpees
15 jump squats
Rest 3’
Every 2’ for 5 sets
(10 minutes)
200m run
14 alt. db snatch
12min AMRAP
20 WallBals 20/14
20 P. Snatches 75/55
20 Box Jumps 24/20
20 S2OH
20 cals
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