Reebok CrossFit Miami Beach – CrossFit
Kill shot (Time)
Ascending ladder
1-2-3-4-5-6-7-8-9-10
•P. Cleans 205/135
*1 round of Cindy after every set
5 pull ups
10 push ups
15 air squats
MB Conditioning 051722
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
Every 4min for 24min
400m run
20 KBS
10 Box jumps
*remaining time max push ups
MB Conditioning 051622
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (AMRAP – Reps)
12 sets
1min on: 1min off
Buy in: 10/7 cals
Remaining time max
A) snatches
B) burpees
C) wall balls
MB Crossfit 051622
Reebok CrossFit Miami Beach – CrossFit
Back Squat (1×6 @ 70%)
Back Squat (1×6 @ 80%)
Back Squat (1×3 @ 90%)
Back Squat (1×2 @ 95%)
Give it to dem (AMRAP – Rounds and Reps)
4 sets
2min Amrap 1min rest
12 deadlifts 155/105
10 Box Jump overs
8 burpees
MB Crossfit 051522
Reebok CrossFit Miami Beach – CrossFit
Mila Sofia (AMRAP – Reps)
8 Rounds total
2min on: 1min off
A) 50 dubs buy in
AMRAP
12 Push ups
12 T2B
B) 200m Buy in
AMRAP
12 KB Swings 24/16
12 jump squat
MB CrossFit 051422
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
800m run
3 rounds
50 P. Snatches 75/55
50 DB Step ups 24/20 (50/35)
800m run
MB Crossfit 051322
Reebok CrossFit Miami Beach – CrossFit
Turn the lights off (Time)
3 Rounds
10 Hang Clean and Jerk 95/65
12 bar facing Burpees
2 Rounds
10 Hang Clean and Jerk 115/85
12 bar facing Burpees
1 Rounds
10 Hang Clean and Jerk 135/95
12 bar facing Burpees
MB Conditioning 051322
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Every 5’ for 5 sets
200m run
10 clusters (2x DB)
10 box step overs (2x DB)
20/15 cal bike
MB Crossfit 051222
Reebok CrossFit Miami Beach – CrossFit
Front Squat (1×8 @ 65%)
Front Squat (1×6 @ 75%)
Front Squat (1×4 @ 85%)
Front Squat (1×4 @ 90%)
Torn (AMRAP – Reps)
4sets
2min on/2min rest
3 P. Cleans 205/145
15/12 cal bike
Max Bar M.U.
MB Conditioning 051222
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
50-40-30-20-10
R.KBS
Box jump
Beginning at 0:00 and every 2:00
5 T2B
5 Burpees
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