Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
4 Rounds
100m run
10 Box Jumps
10 KB Deadlifts
3 Rounds
100m Run
15 DB Thrusters
15 Pull Ups
2 Rounds
200m Run
20 KBS
20 Push ups
1 Round
400m Run
50 WallBalls
MB Crossfit 010421
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
10min EMOM
1 Clean Pull
1 Hang Squat Clean
1 Full Squat Clean
*Every 2 sets add weight
Back Squat (2×3 @ 70%)
Back Squat (2×2 @ 72.5%)
Back Squat (2×1 @ 75%)
Metcon (AMRAP – Reps)
5min AMRAP
Buy in: 40 cal bike/row
Remaining time AMRAP
Burpee step ups 24/20
MB Crossfit 010321
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min AMRAP
7 single arm Devil Press 50/35
14 single DB lunges
21 Dubz
200m run
MB Crossfit 01023021
Reebok CrossFit Miami Beach – CrossFit
The Wirtz (Time)
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
MB Crossfit 123120
Reebok CrossFit Miami Beach – CrossFit
Woding with Angie (Time)
Woding with Angie
Partner wod
100 Pull ups
20 Clean and Jerks 135/95
100 Push Ups
20 Clean and Jerks 135/95
100 Synchronized Squats
20 Clean and Jerks 135/95
100 Synchronized sit ups
20 Clean and Jerks 135/95
Angie
It is with deepest sorrow that we announce the passing of Angie Polanco.
We will always remember her for being such an incredible model of great work ethic, for lighting up any room with her smile, and for encouraging everyone around her by setting an example of living to your daily best.
We find ourselves humbled by her memory and extend our beloved condolences to her loved ones.
May she Rest In Peace
MB Conditioning 123020
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
4 rounds
2min on 1min off
A) buy in: 40 lunges
Remaining time Amrap
20 Dubz
5 inch worms
B) buy in: 200m run
Remaining time Amrap
20 DB Snatches
20 V-Ups
MB Crossfit 123020
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time
10-20-30-40
Box Jumps 24/20
Alt DB Snatches 50/35
rest 3min
800m Run
60 KBS 24/20
MB Conditioning 122920
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
10 rounds
7 cals
7 goblet squats
7 db push press
7 pull ups
7 sdhp
MB Crossfit 122920
Reebok CrossFit Miami Beach – CrossFit
Work It (Time)
4 Rounds
25 wall Balls
20 Burpees
15 KB G2OH 24/16
10 cal Bike
MB Conditioning 122820
Reebok CrossFit Miami Beach – MB Conditioning
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Metcon (Time)
800m Run
3 rounds
20 DB Thrusters
20 Push ups
400m Run
2 Rounds
25 KBS
25 Box Jumps
200m Run
30 T2B/V-ups
30 Burpees
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