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
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
Every 4min for 24min
400m run
20 KBS
10 Box jumps
*remaining time max push ups
12 sets
1min on: 1min off
Buy in: 10/7 cals
Remaining time max
A) snatches
B) burpees
C) wall balls
4 sets
2min Amrap 1min rest
12 deadlifts 155/105
10 Box Jump overs
8 burpees
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
Teams of 2
800m run
3 rounds
50 P. Snatches 75/55
50 DB Step ups 24/20 (50/35)
800m run
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
Every 5’ for 5 sets
200m run
10 clusters (2x DB)
10 box step overs (2x DB)
20/15 cal bike
4sets
2min on/2min rest
3 P. Cleans 205/145
15/12 cal bike
Max Bar M.U.
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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