Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

For time

100 Cal Bike

75 Thrusters 95/65

50 cal bike

25 Clusters 135/95

Reebok CrossFit Miami Beach – CrossFit

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Deadlift (2×12 @ 65%)

Deadlift (1×9 @ 70%)

Deadlift (1×6 @ 75%)

Metcon (AMRAP – Rounds and Reps)

14min Amrap

7 P. cleans 205/125

14 H.R. Push ups

21 v-ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 2’ for 18’ (9 sets)

A- 15 cal bike/18 cal rower

10 db snatch

B- 200m run

15 db front squat

C- 50 dubz

20 db push press

Rest 2’

15-12-9

Single arm devil press

Wall balls

V-ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Every 8’ for 3 sets

21 cal rower

400m run

15 cal rower

300m run

9 cal rower

200m run

Rest 2’

50 hollow rocks

40 sit ups

30 hollow rocks

20 sit ups

10 hollow rocks

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

7 rounds

7 Front Squats 75/55 (95/65 w/ no vest)

7 Push Press

7 thrusters

7 burpees

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10min Amrap

30 cals bike

30 T2B

Rest 3min

Metcon (AMRAP – Rounds and Reps)

10min Amrap

400m run

30 Box Jump Overs 24/20

30 Wall balls 20/14

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

10 rounds

AS FAST AS POSSIBLE

200m run

7 burpees

5 db thrusters (2xDB)

Rest 1 minute after each round

Reebok CrossFit Miami Beach – CrossFit

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Shoulder Press (2×5 @ 65%)

Shoulder Press (1×4 @70%)

Shoulder Press (2×3 @ 75%)

Metcon (Time)

12min time cap

15 Snatches 135/95

50 Dubz

10 Snatches 155/105

75 Dubz

5 snatches 185/115

100 Dubz

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

-30 cal bike –

1 round

50 kbs

50 box jumps

-40 cal bike –

2 rounds

25 kb sdhp

25 box jumps over

-50 cal bike –

3 rounds

15 kb g2oh

15 burpee box jump

Reebok CrossFit Miami Beach – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here