CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
800m Run together
200 dubz
100 air squats (Synchronized)
600m Run
150 dubz
75 air squats
400m Run
100 dubz
50 air squats
200m Run
50 dubz
25 air squats
MB Crossfit 060719
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
7-14-21-28
•DeadLifts 155/105
•Bar-Hopping Burpees
Warm-up (No Measure)
Core cool down
10min
10-20-30-40-50
Sit ups
100m Run after every set
Hyrox Conditioning 060719
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10min AMRAP
20 Jumping Jacks
10 Plank ups
10 Scorpion stretch w/ bent arm
10 Frog Jumps(Plank jump to squat
For As Long As Possible…
From 0-3min
2Rds
10 Push-ups
10 Jump Squats
From 3-6min
2rds
12 Push-ups
12 Jump Squats
From 6-9min
2rds
14 Push-ups
14 Jump Squats
*Continue same pattern until get caught. Then do sit-ups until last person finishes
Finisher: 3x30s Max Cal on AB, rest 2min between
Hyrox Conditioning 060619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Work:Work:Rest
5rds… (2min each round)
20s:40s:60s
AB WB
–Rest 2min—
40:20s:60s
Row
DB Snatches
–Rest 2min–
40:20:60
Jump Rope(Doubles or Singles) V-Ups
Finisher: 5 Sled Pushes(down & back is 1)
MB CrossFit 060619
CrossFit Miami Beach – CrossFit
Acid Burn (AMRAP – Rounds and Reps)
Partner follow the leader
20min amrap
12cal bike
12 wall balls 20/13
Hyrox Conditioning 050519
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
2 Rounds
6min to complete
800m Run 50 Air Squats
—1min Rest—
4min to Complete
400m Run
50 Walking Lunges
–1min Rest—
2min to complete
200m Run
20 Squat Jumps
–1min Rest—
1min to complete
100m Run
20 Lunge Jumps
–1min Rest—
MB CrossFit 060519
CrossFit Miami Beach – CrossFit
Metcon (Time)
Core work
100 hollow rocks for time
5 on it (Time)
5 Rounds for time
•10 cal Row
•10 S2OH 135/95
•10 Pull ups
•10 KBS 24/16
•10 dips
Hyrox Conditioning 060319
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
9min AMRAP
3 Man Makers
6 DB Box Step-ups 9 Sit-ups
–Rest 3min—
6min AMRAP
6 DB Curl to Press
12 DB Reverse Lunge w/ knee lift
–Rest 2min—
3min AMRAP
12 DB Push Press
6 DB Front/Goblet Squat
–Rest 1mini—
1min AMRAP
Devil’s Press
Finisher: DB/KB Monster Crawl across the gym
MB CrossFit 060419
CrossFit Miami Beach – CrossFit
Gymnasty (AMRAP – Reps)
2min each
•Max Pistols
•Strict Hspu
•T2B
Sizzle (AMRAP – Rounds and Reps)
14min amrap
20 Rev Front Rack Lunges 135/95
30 H.R. Push ups
40 Dubz
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