Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

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

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

50 cal

50 kb sdhp

40 cal

50 v-ups

30 cal

50 db s2oh

20 cal

50 sit ups

10 cal

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

8min EMOM

3-5 Squat Cleans 185/115

Metcon (AMRAP – Reps)

20Min Ladder

5-10-15-20-25-30-35…

Russian KBS 32/24

Pull ups

200m run after every set

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

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

Reebok CrossFit Miami Beach – CrossFit

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Back Squat (2×3 @ 72.5%)

Back Squat (2×2 @ 75%)

Back Squat (2×1 @ 77.5%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 WallBals 20/14

20 P. Snatches 75/55

20 Box Jumps 24/20

20 S2OH

20 cals

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

400m run

40 Squat Cleans 135/95

40 T2B

400m run

30 Squats Cleans 155/105

30 T2B

400m run

20 Squat Cleans 185/115

20 T2B

400m Run

10 Squat Cleans 205/125

10 T2B

Reebok CrossFit Miami Beach – CrossFit

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52 Card Pick Up (Time)

Spades KB Swings 24/16

Diamond Burpees

Clover Sit Ups

Hearts Squat Jumps

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

9 rounds

:30sec

cals

:45sec of Work

1 min of rest

A) floor press

B) squat jumps

C) RKBS

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Friday

7 Rounds

20 Lunges

15 Push ups

10 SDHP 24/16

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0-15min

Every 3 min for 15min

400m run

15-27min mark

Amrap

15 Burpees

15 Plate G2OJ

10 T2B

10 DB Push Press