CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
3 sets of each
3’ on 1’30″ off
A- buy in: 20/16 cal bike
Remaining time amrap
10 push ups
10 plate OH lunges
B- buy in: 400m run
Amrap
10 pull ups
10 plate G2OH
3 sets of each
3’ on 1’30″ off
A- buy in: 20/16 cal bike
Remaining time amrap
10 push ups
10 plate OH lunges
B- buy in: 400m run
Amrap
10 pull ups
10 plate G2OH
7 rounds
3 reps each
•power Cleans 115/85
•F. Squats
•S2OH
400m run
5 rounds
3 reps each
•power Cleans 115/85
•F. Squats
•S2OH
400m run
3 rounds
3 reps each
•power Cleans 115/85
•F. Squats
•S2OH
400m run
4 rounds
7 oH Squats/lunges 135/95
14 cal row
7 Bar M.U. (12 C2B,16 pull-ups)
14 bar hopping Burpees
4 rounds
10 Burpees
100m Row
10 Air Squats
100m Row
10 Box Jumps
100m Row
10 H/R Push Ups
100m Row
Teams of 2
150 wall balls
120 KBS
90 Box jump overs
60 cals
30 P. Snatches 135/95
1200m run
40 Floor press
40 Dips
40 lunges
800m run
30 SDHP
30 HR Push ups
30 step ups
400m run
20 T2B
20 DB S2OH
20 goblet Squats
Hero Hopper Friday
Tarentino
Caroline
Colonel
JB7
Valles
Strong like Jean
Hladik
Rosenbloom
215 innocent children
Every 5min for 25min
10 single arm Devil press
40 air squats
20 cal bike
Tactical Thursday
20min ladder
5-10-15-20-25-30-35….
DB single arm S2OH 50/35 (each arm)
DB Lunges 50/35 (each leg)
KB SDHP
Sit ups
1000m row
50 DB Thrusters
30 Pull ups
500m row
35 Thrusters
20 pull ups
250m row
20 thrusters
10 pull ups
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