Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

5 Rounds for time

12 DL 155/105

9 H.P. cleans

6 Front Squats

3 S2OH

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

8sets (alternating)

2min on/1min off

A)buy in:

200m run

20 lunges

Remaining time Amrap

•plate G2OH

B)buy in:

250 row

20 Pushups

Remaining time Amrap

•Box jumps

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

25min Amrap

400m run

10 Burpees

20 alt DB Snatche Lunge 50/35

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

7 rounds

7 cal bike

8 Burpees

9 sdhp

10 k2E

20 dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min Amrap

4 P. Cleans 205/125

8 T2B

12 wall balls

16 Box jumps

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Every 9min for 27min

500m row

40 DB front Squats

30 DB Push press

20 DB thrusters

*slowest time is your score

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

50-30-10

Cal bike

Russian KBS

Sit ups

Push-ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1200m run

3 rounds

15 Box Jumps 24/20

20 V-ups

15 H.R Pushups

800m run

2 rounds

15 Box Jumps 24/20

20 V-ups

15 H.R Pushups

400m run

1 round

15 Box Jumps 24/20

20 V-ups

15 H.R Pushups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

24min cap

20 Pull ups

50 Dubz

15 Squat cleans 135/95

20 Pull ups

50 Dubz

13 squat cleans 185/115

20 Pull ups

50 Dubz

11 squat cleans 225/125

20 Pull ups

50 Dubz

9 squat cleans 275/135

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

6 rounds

12 S2OH 135/95

12 Box jumps

12 T2B