CrossFit Miami Beach – CrossFit

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Metcon (Time)

Core work

100 V-Ups

75 sit ups

50 hollow rocks

Skeletor (Time)

For time

25 dubz

20 DeadLifts 185/115

15/12 cal bike

10 Burpees

15/12 cal bike

20 DeadLifts

25 dubz

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

12-18-24-30-36

•Hang Squat Cleans 155/105

10-20-30-40-50

•single arm Ring Rows

*after every set 400m run togethe

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Full Tabata at each station before rotating

*1min rest btw each

*Score for each one is lowest number in a round

AB calories

Wall ball

Ring Rows

Plank toe touches

Sled push

WB wall toss(obliques)

ABs FUN

•5min-30s intervals of ab movement of coach’s choice

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Chipper

● 50 Cal Row/Bike

● 40 Box Jumps

● 30KBS

● 20 Goblet Squats

● 10 Burpees

● 20 Goblet Squats

● 30KBS

● 40 Box Jumps

● 50 Cal Rows/Bike

Finisher: 800m Odd Object Carry. 5 Burpees every time you put it down

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

Every min on the min for 8min

5 strict HSPU

Flame (AMRAP – Rounds and Reps)

21min amrap

30 Box jumps

25 wall balls

20 v-Ups

15/12 cal bike

CrossFit Miami Beach – CrossFit

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Torch (Time)

For time

100 Push Ups

800m Run

60 Russian KBS 32/24

400m Run

20 KB G2OH

Metcon (Weight)

Every 30sec for 6min

3 Front Squats 185/115

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4RFT

20 RKBS

Bear Crawl backward, drag KB(1/2 of gym)

1-arm ft rack kb walking lunge(1⁄2 of gym)

KB suitcase carry across full length of gym

20 KB Plank pull thrus

On AB- Death By….

Min 1: 2cal Min 2: 4 cal Min 3: 6 cal Min 4: 8 cal Min 5: 10 cal Min 6: 12 cal

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

A. 3rds

250m row + Max WB 2min:1min rest

B. 3rds

15/12 cal AB Max burpee

10/12

2min:1min

C. 3rds

200m run + Max KBS 2min:1min

*start people at different section

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Death by Strict Pull Ups

Max 10min

Toast (AMRAP – Rounds and Reps)

6 sets of

2min amrap: 1min rest

4 Burpee DB Alt Snatches

6 Alt single leg T2B

8 Pistols (Scaled DB Goblet Squats)