Reebok CrossFit Miami Beach – CrossFit

Triad (AMRAP – Reps)

Every 5min for 20min
2min
Max cal row
3min amrap
15 wallballs
10 T2B
5 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

012423 (Time)

4 Rounds
30 Box Jumps
25 KBS
20 Burpees

Every 8min starting at 8min 1000m row

Reebok CrossFit Miami Beach – CrossFit

Sicario pt1 (Time)

0-15min to complete
4 rounds
20 cal Bike
15 Hang P. Cleans 115/75
10 Front Rack Lunges 115/75

Sicario pt2 (Time)

15-30min to complete
5 rounds
200m run
30 Sit ups

Reebok CrossFit Miami Beach – MB Conditioning

012323 (Time)

50 cal Bike
800m run
40 cal Bike
400m run
30 Cal Bike
200m run
20 cal Bike
100m run

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (Every 30 sec for 8min @ 65%)

Chest Bump (Time)

4 sets
10 Deadlifts 225/155
•Push Ups
10 Box Jump Overa 24/20
•Push Ups

Push Ups increase by 5 on every set starting at 10reps. Ending the last set at 25reps.

Reebok CrossFit Miami Beach – CrossFit

012223 (Time)

27-21-15-9
Cal row
burpees over the rower
KBS 24/16

Reebok CrossFit Miami Beach – CrossFit

012123 (Time)

Teams of 2
4 rounds
400m run (together)
30 P. cleans 135/95
30 Front Squats 135/95

Reebok CrossFit Miami Beach – MB Conditioning

012023 (AMRAP – Reps)

8’ emom
100m sprints

Rest 2’

8’ emom
A- 15 db push press (2x DB)
B- 15 russ. kbs

Rest 2’

8’ emom
250/200m row sprints

Reebok CrossFit Miami Beach – CrossFit

Bill Run (Time)

50 bar hopping burpees
40 pull ups
30 cal bike

Rest 3 min rest

5 rounds
6 bar hopping burpees
5 C2B Pull Ups
4 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

011923 (No Measure)

5 rounds

12 db lunges
9 weighted sit ups
6 single arm devil press

Into

3 rounds

21 db squats
15 V-ups
9 burpee to target

Every 3’ starting at 03:00 complete
12/9 cal bike