Reebok CrossFit Miami Beach – CrossFit

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Back Squat (2×3 @ 77.5%)

Back Squat (2×2 @ 80%)

Back Squat (1×2 @ 82.5%)

Metcon (AMRAP – Rounds and Reps)

12min Amrap

8 P. Snatches 135/95

12 H.R. Push ups

16 wall balls 20/14

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 air squats

100 sit ups

50 r. kbs

200m run

75 air squats

75 v-ups

50 r. kbs

400m run

50 air squats

50 hollow rocks

50 r. kbs

800m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

200m run

20 alt dB snatches 50/35

20 Box jump overs 24/20

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Follow the leader

21min Amrap

10 cal bike

8 burpees

6 pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10-20-30-40

•DB Snatches

•loaded briefcase

•plank rows

*200m run after every set

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Friday

25 Min Amrap

400m Run

40 Lunges

40 Push ups

40 Sit ups

40 Step ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

7 rounds

15 wall balls

12 Burpees

10 Box jumps

* every 2min must perform 10/7 cals

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (2×15 @ 50%)

Back Squat (1×12 @ 55%)

Back Squat (1×10 @ 60%)

Metcon (Time)

4 Rounds

20 S2OH 75/55

15 Russian KBS

10 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0-2min to complete

15 Plate 2OH

20 Push ups

2min-5min to complete

15 Plate 2OH

20 Push ups

25 air squats

5min-9min

15 Plate 2OH

20 Push ups

25 air squats

30 ab mat sit ups

9min-14min

15 Plate 2OH

20 Push ups

25 air squats

30 ab mat sit ups

35 SDHP

14min-20min

15 Plate 2OH

20 Push ups

25 air squats

30 ab mat sit ups

35 SDHP

40 DB Push Press

Buy out

800m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill emom

10min

3-5 strict Pull ups

Metcon (AMRAP – Rounds and Reps)

18min Amrap

30 Dubz

15 H.Power Cleans 135/95

7 box jump overs