Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
7 rounds
10 single arm H. Squat Clean 50/35
10 H.R. Push ups
10 weighted step ups 50/35 24/20
10 v-ups
Tactical Thursday
7 rounds
10 single arm H. Squat Clean 50/35
10 H.R. Push ups
10 weighted step ups 50/35 24/20
10 v-ups
800m run
50 plate G2OH
50 Pushups
400m Run
50 Plate OHLunges
50 floor press
200m run
50 Plate Goblet Squats
50 box dips
Every 5min for 25min
400m run
12 S2OH 135/95
12 Bar hopping Burpees
100 cals
75 wall balls
50 Russian KBS
25 Burpees
60 cal Buy in:
Then
30-25-18-12
•Alt DB Snatches
•C2B Pull ups
•Thrusters 75/55
1min each for 30min
•Burpees
• DB S2OH
•DB lunges
•T2B/ v-ups
• Dubz
• rest
P. Cleans
Unbroken
15-12-9-6-3
*Add weight after every set. Challenge is to go TnG
15min cap to perform this
12min Ladder
5-10-15-20-25-…
•KBS 24/16
•Box Jumps 24/20
4 sets
A)
3min Amrap
400m run
25 wall balls
*Remaining time burpees
1min rest
B)
3min Amrap
20 cals
20 KBs
*remaining time box jumps
1min reat
6 rounds
50 air squats
35 Dubz
20 push ups
Teams of 2
For time
60 Power cleans 135/95
50 S2OH
40 pull ups
30 P. Snatches
20 burpee squat clean
*while one partner is working the other runs 200m
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