Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
30 pull ups
20 C2B Pull ups
10 Bar M.U.
Metcon (Time)
Every 5min for 15min
800m run
Metcon (Time)
For time
21-15-9
Deadlifts 225/145
Bar hopping Burpees
MB Conditioning 111219
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Warm up
2 sets
100m row
10 up downs=> 10 burpees
5 KB DL => 5 rkbs => 10 KBs
Workout
6 SETS
300/250m Row
15 Burpees
25 Kettlebell Swings
-2:00 Rest b/t Sets-
As fast as possible
MB Conditioning 111119
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
FOR TIME*
10-20-30-40-50
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
Mb CrossFit 111019
Reebok CrossFit Miami Beach – CrossFit
Adam (Time)
Adam
5 Rounds for Time
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)
MB Crossfit 110919
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
Teams of 2
12 P. cleans 185/115
24 burpees
36 cal Bike
48 Dubz
MB Conditioning 110819
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (AMRAP – Rounds and Reps)
4Rds
3min On:1min Off
20/10 Cal Bike
15 Slam Balls
10 Sit-ups
4Rds
2min On: 1min
15 DB Thrusters(40/20)
25 OH DB Walking Lunges
3min AMRAP
Max DB Renegade Rows
MB CrossFit 1101719
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
8min
Max Cal Bike
2min rest
Metcon (AMRAP – Reps)
8min max cal
Row
2min rest
Metcon (AMRAP – Rounds and Reps)
8min amrap
50 Dubz
30 step ups
MB CrossFit 110719
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
3 rounds
500m row
50 sit ups
50 Push ups
50 lunges
20 cal bike
MB Conditioning 110719
Reebok CrossFit Miami Beach – MB Conditioning
Metcon
Metcon (Time)
5Rds
30 Plank Toe Touches
20m Bear Crawl
10m Sled Push
30s rest
Metcon (Time)
400m Run
40 RKBS(24/16)
40 KB Taters(24/16)
300m Run
30 RKBS
30 KB Taters
200m Run
20 RKBS
20 KB Taters
100m Run
10 RKBS
10 KB Taters
MB CrossFit 110619
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Squat snatches
10 reps each @
•135/95
•155/105
•185/115
Metcon (Time)
5 rounds
20m sled Push 180lbs
5 Squat Cleans 205/125
20 H.R. Push ups
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