CrossFit Miami Beach – CrossFit
Bye 2021, Hello 2022 (AMRAP – Rounds and Reps)
Teams of 2
22 Amrap
20 Deadlifts 225/155
21 burpee box jumps
20 M.U.
22 cal bike
Teams of 2
22 Amrap
20 Deadlifts 225/155
21 burpee box jumps
20 M.U.
22 cal bike
6 sets
Every 5’ for 30’
15 calories
400m run
20 plate g2oh
4 Rounds
75 Dubz
25 cal row
7 P. Cleans and jerks 205/135
4 rounds
2min on 1min off
A) buy in: 40 lunges
Remaining time Amrap
20 Dubz
5 inch worms
B) buy in: 200m run
Remaining time Amrap
20 DB Snatches
20 V-Ups
For Time
10-20-30-40
Box Jumps 24/20
Alt DB Snatches 50/35
rest 3min
800m Run
60 Lunges 50/35
4 Rounds
25 wall Balls
20 Burpees
15 KB G2OH 24/16
10 cal Bike
800m Run
3 rounds
20 DB Thrusters
20 Push ups
400m Run
2 Rounds
25 KBS
25 Box Jumps
200m Run
30 T2B/V-ups
30 Burpees
3 Rounds
3min Amrap
•Squat Cleans 155/105
2min amrap
• Bar-facing Burpees
1min amrap
•Dubz
-3min Rest-
21min AMRAP
7 single arm Devil Press 50/35
14 single DB lunges
21 Dubz
200m run
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
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