Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

400m run

40 Squat Cleans 135/95

40 T2B

400m run

30 Squats Cleans 155/105

30 T2B

400m run

20 Squat Cleans 185/115

20 T2B

400m Run

10 Squat Cleans 205/125

10 T2B

Reebok CrossFit Miami Beach – CrossFit

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52 Card Pick Up (Time)

Spades KB Swings 24/16

Diamond Burpees

Clover Sit Ups

Hearts Squat Jumps

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

9 rounds

:30sec

cals

:45sec of Work

1 min of rest

A) floor press

B) squat jumps

C) RKBS

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Friday

7 Rounds

20 Lunges

15 Push ups

10 SDHP 24/16

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

0-15min

Every 3 min for 15min

400m run

15-27min mark

Amrap

15 Burpees

15 Plate G2OJ

10 T2B

10 DB Push Press

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Snatch work

8min to perform

30 Snatches (Squat or power)

*weight should be light to focus on technique.

Back Squat (2×10 @ 50%)

Back Squat (2×8 @ 55%)

Back Squat (2×6 @ 60%)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

100 Dubz

50 Alt DB Snatch 50/35

25 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Rounds and Reps)

4 sets

5min on 2min off

30 RKBS

25 Goblet Squats

20 Push ups

15 Box jumps

Reebok CrossFit Miami Beach – CrossFit

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The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

4 Rounds

50 Dubz

40 Lunges

30 v-Ups

20 cals

10 DB Snatches

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Every 5min for 25min

400m Run

10 S2OH 135/95

15 Pull ups