MB CrossFit 083119

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Announcements

Hey Guys!!!!

We will be open Sunday!!!! Dorian isn’t closing us down yet.

We will have 2 classes ONLY.

10am open Gym

11am Class

Please look out for IG, Wodify and your emails for Labor Day schedule updates.

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CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2 Rounds

100 Wallballs 20/14

60 DeadLifts 155/105

40 Cal Bike

Steven RendonMB CrossFit 083119
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MB Conditioning 082819

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

8min : With Partner

1- Easy Row

2-Inchworm to hollow across

floor

5 Bottom of burpees

Bear Crawl back to rower

——–

5Rds: Every 90s

Row: 150m Sprints

–Rest 5min–

Every 5min for 5Rds:

20/17 Cal AB

50m D-Ball/Sandbag Carry

13 Burpees Over Object

*can use other odd/heavy object

Steven RendonMB Conditioning 082819
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MB Conditioning 082719

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-Up

200m Run

Lunge walk across gym

200m Run

Burpee Broad jumps across gym

200m Run

50 Hollow Rocks

WOD

4rds

30s:20s:10s

2-DB OH Walk→Presses

Wall Squat–>Squat Jumps

Plank Hold–>Push-Ups

Curtsey Lunges–>lunge jumps

–1min Rest–

*Use DB for Wall Squat & Lunges

3rds: Max Reps

30s DB/BB Curls

30s DB/BB Rows

-1min Rest

Tabata

Dips

*Score is lowest number reps after 8 rds

Steven RendonMB Conditioning 082719
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