Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

Warm up:
50 OH Squats w/ PVC

Power Snatch (Every 20 sec for 8min @ 65%)

Smitty (Time)

For time
400m run
30 KBS 24/16
20 Box Jump overs 24/20
30 KBS
400m run

Reebok CrossFit Miami Beach – MB Conditioning

011823 (AMRAP – Reps)

Every 5’ for 25’

20 wall balls
200m run
15 t2b
100m run

Reebok CrossFit Miami Beach – CrossFit

Smoked out (AMRAP – Reps)

4 sets
3:30 on: 90sec off
500m row
10 Front Squats 115/75
*Max HSPU w/ remaining time

Announcements

On Wednesday 18JAN23, the gym will be closed from 1-4p for a private session. All classes will run on their normal schedule. We apologize for the inconvenience and appreciate your patience

Reebok CrossFit Miami Beach – MB Conditioning

011723 (No Measure)

9 sets

3’ on – 1’ off

A- 500m row
Max push ups

B- 25/20 cal bike
Max db snatch

C- 500/400m ski
Max v-ups

Announcements

On Wednesday 18JAN23, the gym will be closed from 1-4p for a private session. All classes will run on their normal schedule. We apologize for the inconvenience and appreciate your patience

Reebok CrossFit Miami Beach – CrossFit

Fast Killer (Time)

Every 4min for 20min

15 cal Bike
10 Single arm Devil press 50/35
15 cal Bike

Reebok CrossFit Miami Beach – MB Conditioning

011623 (Time)

-400m run
50 kb sdhp
30 burpees over the kb
-400m run
50 kb goblet squat
25 burpees over the kb
-400m run
50 kbs
20 burpees over the kb
-400m run

Reebok CrossFit Miami Beach – CrossFit

Clean and Jerk (
Every 20 sec for 8min @ 60%)

Momento (Time)

5 rounds
50 DuBz
15 T2B
5 P.C. (Use same weight as strength @ 60%)

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

6 Rounds

50 Dubz

35 Russian KBS 24/16

15 S2OH 115/75

Reebok CrossFit Miami Beach – CrossFit

011423 (Time)

Teams of 2

3 rounds
60 alt DB Snatches 50/35
50 Pull ups
40 burpees
30 Box Jump overs 24/20

*while one partner is working the other is running 200m.

Reebok CrossFit Miami Beach – CrossFit

Climb (AMRAP – Reps)

20min ladder
Buy in: 100cal bike or 120cal row

Remaining time as high up the ladder
1-2-3-4-5-6-7-8-9-10…
P. Cleans 205/135
*after each set 2 wall climbs