Announcements
Labor Day Schedule
Monday September 7th
9am
10am
11am
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
•thrusters
•T2B
*200m run between each set
MB Conditioning 090420
Announcements
Labor Day Schedule
Monday September 7th
9am
10am
11am
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
27-24-21-18-15-12-9-6-3
Cal row
Wall balls
V-ups
MB Crossfit 090420
Announcements
Labor Day Schedule
Monday September 7th
9am
10am
11am
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds)
Friday
20min Amrap
50 sit ups
50 box jumps step down 24/20
35 v-Ups
35 Hang P. Cleans
20 T2B
20 HSPU
MB Conditioning 090320
Announcements
Labor Day Schedule
Monday September 7th
9am
10am
11am
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
4 Rounds
400m run
30 lunges
10 devil cleans
MB CrossFit 090320
Announcements
Labor Day Schedule
Monday September 7th
9am
10am
11am
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Set 1
7min Amrap
20 cal row
20 inch worms
20 step ups 20″
Rest 3min
7min Amrap
15 cal row
15 inch worms
15 step ups 24″
Rest 3min
7min Amrap
10 cal row
10 inch worms
10 Step ups 30/24″
*rx is with a weight vest
MB Crossfit 090220
Announcements
Labor Day Schedule
Monday September 7th
9am
10am
11am
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
3 rounds
5 min Amrap / 3min rest
3 Clusters 155/105
7 Pull ups
100m run
MB Conditioning 090120
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Every 5min 20min
30 Cal row
20 DBSnatches
10 burpees
MB Crossfit 090120
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
8 cal bike
8 burpees
10 air Squats
MB Conditioning 083120
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
800m run
80 Russian KBS
600m run
60 wall balls
400m run
40 box jumps
200m run
20 Burpee pull ups
MB CrossFit 083120
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Squat Cleans
Set 1
Every 15sec for 3min
•squat cleans 135/95
Rest 2min
Set 2
Every 20sec for 3min
•squat cleans add weight
Rest 2min
Set 3
Every 30sec for 3min
•squat cleans add weight
Rest 2min
Set 4
Every 45sec for 3min
•squat cleans add weight
Metcon (AMRAP – Rounds and Reps)
8min Amrap
5 P. snatches 135/95
2 Bar M.U. / 7 Pull ups
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