CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
4 rounds
2x200m run
30 Deadlifts 155/105
30 bar hopping burpees
30 pull ups
Hyrox Conditioning 011020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
30min running clock
0-10min
400m run
80 mT. Climbers
400m run
10-20min to perform
800m run
50 Push ups
30 KB SDHP
20-30min to perform
400m run
50 ring rows
30 PLATE G2OH
400m run
MB Express 011020
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
17min amrap
5 P. Snatches 135/95
10 H.R Push ups
20 sit ups
30 wall balls 20/14
MB CrossFit 011020
CrossFit Miami Beach – CrossFit
Hands Down (Time)
For time
15 Power Snatches 135/95
30 H.R. Push ups
60 sit ups
90 wall balls
60 sit ups
30 H.R. Push ups
15 P. Snatches
Hyrox Conditioning 010920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
15-30-45-60
•lunges each leg
•v-Ups
•Russian KB swings
•200m run after every set
MB CrossFit 010920
CrossFit Miami Beach – CrossFit
Wavy (AMRAP – Reps)
5 rounds
1min of each
•cal row
•loaded step ups 50/35
•cal bike
•dubz
•rest
Hyrox Conditioning 010820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 5min for 30min
A) 500m row
15 burpee box jumps
B)30 cal Bike
20 Alt DB Snatches
MB Express 010820
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Reps)
6 sets
2min of work:1min of rest
A) 20 DB S2O 50/35
30 air squats
B) 20 Russian KBs 32/24
30 Dubz
(3 each section/start where you left off at)
MB Crossfit 010820
CrossFit Miami Beach – CrossFit
Bottom up (AMRAP – Reps)
6 sets
3min of work:1min of rest
A) 20 DB S2O 50/35
30 air squats
B) 20 Russian KBs 32/24
30 Dubz
(3 each section/start where you left off at)
Hyrox Conditioning 010720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
4 rounds
200m run
35 Air Squats
20 V ups
3 Rounds
20 Box Jumps
20 KB Swings
2 Rounds
50 Dubz
25 Push ups
1 round
800m
75 wall balls
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