CrossFit Miami Beach – CrossFit
Molly ann (Time)
10 Rounds for Time
15 Airs Squats
5 Burpee Box Jumps (24/20 in)
4 Cleans (155/105 lb)
10 Rounds for Time
15 Airs Squats
5 Burpee Box Jumps (24/20 in)
4 Cleans (155/105 lb)
21min amrap
Teams of 3
100 cal bike
100 DeadLifts 155/105
100 Bar Hopping Burpees
100 100 pull ups
For time:
5 Rounds
7 P. Snatches 155/105
3 Muscle Ups (ring or bar)
20m sled push 180/135
12min cap
Death by Push ups
2-4-6-8-10-12-14-16-18-20-22-24
10min cap
Death by step up
4-8-12-16-20-24-28-32-36
8min cap
Death by cal bike
3-6-9-12-15-18-21-24
10-1
1-10
Slam ball
Burpees
2’ rest
10-1
1-10
DB thrusters
Pull-ups
2’ rest
10-1
1-10
HR push-ups
T2B
12min amrap
30 Dubz
15 SDHP 95/65
10/7 cal bike
10 min to complete:
60 second plank
50 sit ups
400m run
30 v ups
200m run
10 T2B
10 min to complete
60 mountain climbers
50 double unders
400m run
30 snatches
200m run
10 burpee box jump overs
10 min to complete
60 air squats
50 alternating v ups
400m run
30 hand release push ups
200m run
10 pull ups
5min amrap
9 Front Squats 155/105
12 T2B
15 Bar Hopping Burpee
Rest 2min
5 min Amrap
6 Front Squats 185/115
9 T2B
12 Bar Hopping Burpees
Rest 2min
5min amrap
3 Front Squats 205/135
6 T2B
9 Bar Hopping Burpees
Warm up
5 min of
200m run
Banded stretches
Buy in: 800m run
7 round – rest 1 min after completion of each set:
7 RKBS
7 burpees
7 knees 2 elbows
7 weighted step ups
7 cal bike or cal row
7 A DB snatch
7 hand release push ups
9min to complete
750m Row
50 Box Jumps
25 P.Cleans 135/95
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