MB CrossFit 052319

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Reebok CrossFit Miami Beach – CrossFit

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Three Rings part 1 (AMRAP – Rounds and Reps)

5min Amarap

3 Power Cleans 205/135

5 Box Jumps 30/24

12 wallballs 20/14

2min rest

Three Rings part 2 (AMRAP – Rounds and Reps)

5min Amarap

5 Power Cleans 185/115

10 Box Jumps 24/20

15 wall-balls


Three Rings part 3 (AMRAP – Rounds and Reps)

5min Amarap

7 Power Cleans 155/105

15 Box Jumps 20/20

18 wall-balls

Steven RendonMB CrossFit 052319
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MB Conditioning 052219

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

2 Plates- 45’s for guys/45&25 for ladies

5min 50 Walking Lunges Buy-in AMRAP

10 Get-ups w/ plate OH

10 Burpee hands on plate to G2O(stack plates)

–Rest 2min–

5min: Buy-In: Lateral leap Frog across the gym & Back


10 Lateral lunges(bodyweight or 1 plate held in front)

20 Lateral hops over plates(stack plates)

–Rest 2min—

5min- Buy-in: Crab crawl fwd & back across the gym


5 Atomic Sit-ups with plate

10 Plank up to plates

*Finish with 800m Farmers Carry with both plates

*Can pinch plates for more of a challenge

Steven RendonMB Conditioning 052219
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