Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

1min each for 5 rounds

•Bike

•row

•dubz

•sit ups

•push ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

12min Amrap

400m run

30 wall balls

15 SDHP

3min rest

12min Amrap

25 v-ups

20 push press

15 burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

3min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

2min rest

5min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

3min rest

7 min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

5 devil Press

15 cal row

30 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

100 cal bike/ row

50/50 single arm S2OH 50/35

50 Russian KBS 32/24

100 cal bike/ row

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Heavy Hitter Tuesday

1 mile run

60 Pistols

50 C2B pull ups

40 bar facing burpees

30 P. Snatches 135/95

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

4 rounds

1min Amrap

A) 15sec max cals

Remaining time

•Squat jumps

1min rest

1min Amrap

B) 15sec max cals

Remaining time

•Burpees

1min rest

1min Amrap

C) 15sec max cals

Remaining time

•v-Ups

1min rest

1min Amrap

D) 15sec max cals

Remaining time

•push ups

1min rest

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

4 Sets

1min Amrap: 2min rest

Bear Complex

Set 1: 95/65

Set 2: 115/85

Set 3: 135/95

Set 4: 155/105

Metcon (AMRAP – Rounds and Reps)

5 sets

3min Amrap: 1 min rest

3 deadlifts 225/155

6 Push ups

9 Box jumps 24/20

Reebok CrossFit Miami Beach – CrossFit

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Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

4 rounds

30 Box Jump overs

30 Thrusters 95/65

30 Burpees

400m run