Reebok CrossFit Miami Beach – CrossFit
Deadlift (2×10 @ 60%)
Deadlift (1×5 @ 80%)
Back it Up (Time)
21-15-9
FrontSquats135/95
Bar-FacingBurpees
Pullups
MB Crossfit 090522
Reebok CrossFit Miami Beach – CrossFit
Hanging w / Randy while jumping w/ Angie (Time)
75 Hang P. Snatches 75/55
Then
50 -40-30-20-10
•Box Jumps 24/20
•v-Ups
MB CrossFit 090422
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
30 Alt DB Snatches 50/35
25 T2B
500m row
MB CrossFit 090322
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
400m run together
2 rounds
50 Hang P. Cleans 135/95
40 Burpee Box jumps 24/20
30 cal bike
400m run together
MB Crossfit 090222
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
Accessory lifting
4 supersets
10 reverse lunges
15 RKBS
Rock with me (Time)
4x E5MOM:
6x P. Snatch (135/95)
200m run
6x Bar MU
12x F. Squat (135/95)
MB Conditioning 090222
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5 sets
5:00 on 2:00 off
40 push ups
30 box jump overs
20 t2b
Time remaining max DUBZ
MB Conditioning 090122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
0:00 to 5:00 to complete:
15-12-9
Cal row
Burpees over the row
5:00 to 10:00 to complete:
800m run
10:00 to 15:00 to complete:
15-12-9
KB G2OH
KB lunges (double count)
15:00 to 20:00 to complete
EMOM: 100m sprint
MB CrossFit 090122
Reebok CrossFit Miami Beach – CrossFit
Handstand Push-ups (Strict)
Beach Bum (Time)
100 Floor press 115/75
100 Bent over rows 115/75
every time you break 7 cal bike
MB Conditioning 083122
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
1000m run
50 single arm DB power cleans
800m run
40 single arm DB thrusters
600m run
30 single arm devil press
400m run
20 Single arm DB squat cleans
200m run
10/10 DB push press
MB CrossFit 083122
Reebok CrossFit Miami Beach – CrossFit
Push Jerk (18min to find 1 RM)
UnBroken (Time)
12min cap
2-4-6-8-10
Alt single Arm Devil press 50/35
10-20-30-40-50
Unbroken Dubz
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