CrossFit Miami Beach – CrossFit
Create (AMRAP – Reps)
8 rounds
2min on:1min rest
200m run
15 T2B
Max Dubz
8 rounds
2min on:1min rest
200m run
15 T2B
Max Dubz
4 rounds
18 db snatch
14 db push press (2 DB)
10 db thrusters (2 DB)
Rest 3’
1 round
50 db snatch
40 db push press
30 db thrusters
6 rounds
14 alt Devil presses 50/35
10 Strict HSPU
*rest 90 sec after each round
10 sets
BIKE SPRINTS
15″ sprint 45″ rest
4’ rest
12’ amrap
20 plate g2oh
20 plate oh lunges
20 bent over rows w/plate
1000m row
50 thruster 45/35
60 pull ups
50 thrusters
1000m row
-800m run-
20 t2b
50 h.r. push ups
20 v-ups
-800m run-
20 t2b
35 h.r. push ups
20 v-ups
-800m run-
20 t2b
20 h.r. push ups
20 v-ups
10 rounds
3 squat cleans 185/125
5 bar facing burpees
7 cal bike
*rest 1 min after each round
3min amrap
Buy in: 25 cal Bike
Max burpees
1min rest
3min amrap
Buy in: 100 Dubz
Max push up’s
1min rest
3min amrap
Buy in: 30 cal row
Max squats
1min rest
3min amrap
Buy in: 400m run
Max KBS 24/16
1min rest
3min amrap
Buy in: 20 Burpee Box jump overs
Max lunges
1min rest
3min amrap
Buy in: 40 V-ups
Max squat jumps
1min rest
Teams of 2
400m run (together)
50 P. Snatches 135/95
400m run (together)
50 synchro burpees
400m run (together)
50 Clean and jerks 135/95
400m run (together)
50 synchro burpees
5 rounds
18 Alt. DB snatch
15/12 cal bike
12 single leg t2b
Beginning at 0:00 and every 02:00
7 burpees
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