Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
1-2-3-4-5-6-7-8
•S2OH 155/105
*after every set
3 Pull ups
6 Burpee Box Jumps
9 air squats
For time
1-2-3-4-5-6-7-8
•S2OH 155/105
*after every set
3 Pull ups
6 Burpee Box Jumps
9 air squats
Partner wod
50 cals
50 P. cleans 185/115
50 Cals
50 T2B
25 cals
25 P. cleans 185/115
25 Cals
25 T2B
0-10min complete
800m run
80 squat jumps
40 Push ups
10-20min to complete
150 Dubz/350 singles
75 Russian KBS
35 loaded briefcase
20-30min to complete
50 cals
50 pull ups or inverted rows
35 burpees
Tactical Friday
28min AMRAP
40 lunges
30 sit ups
20 box dips
10 burpees
200 m run
* RX is with A weight vest
25min EMOM
A)12-15 cal
B) 12-15 DB Thrusters
C) 10-15 Box Jumps
D) 5-7 Devil press
E) rest
5 rounds
15 Deadlifts 155/105
12 Box Jump overs
9 Front Squats
25min AMRAP
800m Run
30 P. Snatches 135/95
20 T2B
10 Strict HSPU/Strict Press
Every 3min for 24 min
30 Dubz
18 SDHP
15 Burpees
5 sets
3min on:2min off
A) 21 front squats 115/85
21 row hopping Burpees
Max cal remaining time
B) 18 front squats 135/95
18 row hopping Burpees
Max cal remaining time
C) 15 front squats 155/105
15 row hopping Burpees
Max cal remaining time
D) 12 front squats 185/115
12 row hopping Burpees
Max cal remaining time
E) 9 front squats 205/135
9 row hopping Burpees
Max cal remaining time
48-36-24-12
~Cals
~V-ups
~Goblet Squats
~push ups
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