Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

10-20-30-20-10

•Front Squats 115/85

•Push ups

•T2B/v-Ups

Reebok CrossFit Miami Beach – CrossFit

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Jasons Revenge (AMRAP – Reps)

9min AMRAP

20 OH Squat 115/85

25 Pull ups

2min rest

9min AMRAP

20 KBS 24/16

15 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

100 thrusters 115/85

75 T2B

50 burpee box jumps 24/20

*every 2min 15 cals

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

100 lunges

80 v-up’s

60 dB Snatches

40 dB grunt squats

20 burpee box jumps

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

3sets

6min Amrap : 3min rest

50 Dubz

35 step ups

20 V-ups

5 DL 275/165

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

4 rounds

10/10 single arm DB Thrusters 50/35

20 Box Dips

20 DB lunges 50/35(single DB)

400m run

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

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

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

10 DB Lunges ( 1 DB)

8 single arm Devil press

6 cal bike

*1min rest after every set

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

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

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 4min for 20min

400m run

20 KBS

10 Box jumps

*remaining time max push ups