Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

0-10’

800m run

50 r. Swing

20 goblet squat

10-20’

75/60 cal bike

50 r. Swing

20 goblet squat

20-30’

1 mile run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 2min for 20min

10 Alt DB Snatches 50/35

8 cal bike

6 Burpees

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Rounds and Reps)

6 sets

3’ on 1’ off

14 dB snatch

12 burpees over the dB

10 dB OH lunges

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time:

50 pull ups

40 Deadlifts 135/95

30 F. Squats 135/95

100 Dubz

25 pull ups

20 Deadlifts 135/95

15 F. Squats 135/95

50 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

6min Amrap

20 cal row/bike

12 Clean and jerks 135/95

15 box jumps 20″

3min rest

6min Amrap

15 cal row/bike

9 Clean and jerks 155/105

10 box jumps 24″

3min rest

6min amrap

10 cal row/bike

6 Clean and jerks 185/115

5 box jumps 30/24″

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

25’ Emom

1- 20 wall balls

2- 18 push ups

3- 20 v-ups

4- 200m run

Reebok CrossFit Miami Beach – CrossFit

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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

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

One person working at a time

For time

100 Front rack Lunges 115/85

50 Pull ups

100 bar Hopping Burpees

50 T2B

100 Sdhp 24/16

50 pull ups

100 wall balls 20/14

50 T2B

Reebok CrossFit Miami Beach – CrossFit

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Jane Woods (AMRAP – Rounds and Reps)

34min Amrap

400m run

19 Box jumps

19 cal row/bike

8 P. cleans 155/105

6 S2OH

Reebok CrossFit Miami Beach – MB Conditioning

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Jane Woods (AMRAP – Rounds and Reps)

34min Amrap

400m run

19 Box jumps

19 cal row/bike

8 P. cleans 155/105

6 S2OH