Reebok CrossFit Miami Beach – CrossFit

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Do it (AMRAP – Reps)

1min each for 25min

• 9-12 Front Squats 115/85

•20-25 RKBS 32/24

•12-15 S2OH 115/85

•25-30 V-Ups

•rest

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Hey guys! Here’s tomorrow’s workout….

50 Cal Bike/Row

50 Renegade Rows

100 Jump Rope(50 DU)

50 DB Lunges

100 Jump Rope

50 Sit-ups *can use DB

100 Jump Rope

50 DB Burpees -(burpee on DB & DL to stand)

50 Jump Rope

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Complete 4rds of each section before rotating to the next.

**Rest 2min before rotating to next section

A. Every 2mins:

20s Max Cal AB + 20s Max DB

Thrusters

B. Every 2min:

20s Max Cal Row + 20s Max RKBS

C.Every 2min: 200m Run + 10 Box Jumps

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

2min

Three Rings part 3 (AMRAP – Rounds and Reps)

5min Amarap

7 Power Cleans 155/105

15 Box Jumps 20/20

18 wall-balls

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

AMRAP

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

AMRAP

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

Reebok CrossFit Miami Beach – CrossFit

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The devil wears presses (Time)

For time:

15 Devil Press 50/35

30 Pull ups

10 Devil Presses

20 C2B Pull ups

5 Devil Presses

10 Bar M.U.

Metcon (No Measure)

100 sit ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Rest the same amount of time it took you to run

1rd- of 800m Run

2rds of 400m Run

3rds of 200m Run

4rds of 100m Run

Reebok CrossFit Miami Beach – CrossFit

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Assault Bike (AMRAP – Reps)

1min max cal

Make’m say (AMRAP – Rounds and Reps)

17min amrap

20 H. Power Snatches 75/45

20 Dips

40 lunges

400m Run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

3rds of A, then 3rds of B

A. 3min AMRAP

● 10/8 Cal AB

● 15KBS

● 10 Air Squats

—2min Rest—

———————————- B. 3min AMRAP

● 10/8 Cal Row

● 10WB

● 5 Burpees

—2min Rest—

Reebok CrossFit Miami Beach – CrossFit

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Ouch (Time)

10-9-8-7-6-5-4-3-2-1

•DeadLifts 225/155

60-55-50-45-40-35-30-25-20-15

Dubz

Metcon (Time)

100 hollow rocks