Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
10-20-30-20-10
•Front Squats 115/85
•Push ups
•T2B/v-Ups
For time
10-20-30-20-10
•Front Squats 115/85
•Push ups
•T2B/v-Ups
9min AMRAP
20 OH Squat 115/85
25 Pull ups
2min rest
9min AMRAP
20 KBS 24/16
15 Burpees
Teams of 2
100 thrusters 115/85
75 T2B
50 burpee box jumps 24/20
*every 2min 15 cals
100 lunges
80 v-up’s
60 dB Snatches
40 dB grunt squats
20 burpee box jumps
3sets
6min Amrap : 3min rest
50 Dubz
35 step ups
20 V-ups
5 DL 275/165
Tactical Thursday
4 rounds
10/10 single arm DB Thrusters 50/35
20 Box Dips
20 DB lunges 50/35(single DB)
400m run
800m run
80 Push ups
80 Squats
(Partition reps however)
600m run
60 wall balls
60 burpees
400m run
40 push ups
40 squats
200m run
20 wall balls
20 burpees
10 rounds
10 DB Lunges ( 1 DB)
8 single arm Devil press
6 cal bike
*1min rest after every set
22min cap
1-2-3-4-5-6-7-8-9-10
•Power cleans 155/105
*after every set 1 round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Every 4min for 20min
400m run
20 KBS
10 Box jumps
*remaining time max push ups
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