Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 02:30 for 10:00 (4 sets)
400m run
2’ rest
Every minute for 05:00 (5 sets)
15/11 cal. rower
2’ rest
Every 02:30 for 10:00 (4 sets)
25 wall balls
12 kb G2OH
MB CrossFit 060922
Reebok CrossFit Miami Beach – CrossFit
Attention (Time)
100 Reps each
•floor press 95/65
•Russian KBs 32/24
•goblet squats 32/24
MB Conditioning 060822
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
-30 cal bike-
3 rounds
20 plate G2OH
10 burpees to plate
-20 cal bike-
2 rounds
30 box jumps
15 pull ups
-10 cal bike-
1 round
50 plate sit ups
25 burpee pull ups
MB Crossfit 060822
Reebok CrossFit Miami Beach – CrossFit
Bing Bong (Time)
Every 5min for 25min
200m run
6 P. Cleans 135/95
20 weighted sit ups 25/15
6 P. Cleans
MB Conditioning 060722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 6’ for 24’ (4 sets)
10 t2b
20 DB thrusters (2x DB)
30 alt. V-ups
400m run
MB CrossFit 060722
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Skill
6min to complete
30 strict T2B
Sucks free pt 1 (Time)
20min to complete
10 rounds
10 cal bike
6 Burpee box jump overs 24/20
Sucka free pt2 (AMRAP – Reps)
*remaining time left get as far as possible
30-20-10
•Cal bike
•burpee box jump overs
MB Conditioning 060622
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
4 sets
4’ on 2’ off
A- 20 goblet squat
15 burpees over the kb
10 American kbs
B- 20 DB step ups
15 push ups
10 DB snatch
MB Crossfit 060622
Reebok CrossFit Miami Beach – CrossFit
Back Squat (5 @ 60%)
Back Squat (3 @ 70%)
Back Squat (2 @ 80%)
Back Squat (1 @ 90%)
Back Squat (Find 1 RM)
Metcon (Time)
12min to complete
4 Rounds
30 DB Single arm OH lunges 50/35
5 bar M.U.
MB Crossfit 060522
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4Rounds
400m run
20 RKBS 32/24
15 Box Jumps 24/20
MB CrossFit 060422
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
20min max Cal
Cal Bike
*accumulate as many Bike cals as possible.
•while 1 partner us working the other must complete 1 Round of.
10 Pull ups
20 wall balls 20/14
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