Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

12min to complete

30 Squat Cleans

205/125

Big Time (Time)

Every 6min for 18min

30 cal Row

15 DeadLifts 225/135

7 Bar M.U.

Reebok CrossFit Miami Beach – CrossFit

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Dive 34 (AMRAP – Rounds and Reps)

AMRAP in 34 minutes

34 Thrusters (75/55 lb)

34 T2B

34 Back Rack Lunges (75/55 lb)

34 calorie Row

34 Power Snatch (75/55 lb)

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

800m Run

then…

3 Rds

5 Burpees

10 Sit-Ups

30 High knees in place

WOD

3Rds of each section before rotating

2min:1min Rest

A. 15/10 Cal Row

Max Burpee over rower

–Rest 1min—

B. 18/12 AB

MAx Reverse Burpees

–Rest 1min—

C. 200m Run

Max Burpee Broad Jumps

Core:Finisher:

3rds, 30s Each

-Plank Dips

-Side Plank

-Rev Plank Leg lifts

-Side Plank

-1min Rest

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min amrap

100 wall balls

50 Power Cleans 135/95

100 step ups

50 Pull ups

Reebok CrossFit Miami Beach – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 Rounds

200m run

10m bear Crawl

10 DB Snatches

10 DB Goblet Squats

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

1000m Row

90 wall balls

80 sit ups

70 lunges

60 Push ups

50/40 bike

40 ring rows

30 Box jumps

20 dips

10 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Rownamics (AMRAP – Rounds and Reps)

25min amrap

•150m Row

•15 Push Ups

•20 sit ups

•15 Box jumps

•3 Hang Squat Cleans 155/105

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

10 min amrap

3 TNG P. Snatch

Start @ 135/95 increase weight by feel

Hive (AMRAP – Rounds and Reps)

14min amrap

50 cal bike

40 sdhp 95/65

30 Strict Hspu

20 T2B

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 3min for 15min

400m run

Rest 3min

15min emom

•Russian KBs

•lunges

•Burpees