CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 7min for 28min

A) 800m run

18 P. Snatches 135/95

B) 400m run

15 Squat Cleans 135/85

30 V-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Calories)

4×30 work:30s Rest

A. Calorie Row

B. KBS(24/16kg)

C. Calories on AB

D. Burpees

*4min each section before rotating.

**1min Rest/transition between each section.

**Score is lowest number interval

Metcon (No Measure)

Core Finisher

4rds NFT

50m Double KB OH Walk(Heavy)

25 KB Plank Pull Thrus

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

Buy-In: 2x100m Partner Carry

100 Partner Push-Ups(High five at top)

800m Run(Alternate w/ 200m Intervals)

100 Partner WB Sit-ups

200m KB Carry(32/24kg)*share the work

100 Synchronized Lunges

400m Run(100m Intervals)

Buy-Out: 4x50m Wheelbarrow Walk

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

2 Rounds

2:30 on-1min off

A) Buy-in 12/9 cal Bike

20 single arm DB S2OH 50/35

10 Box Jump Overs 24/20

B) Buy-in 15/12 cal row

30 Dubz

15 RKBS 32/24

C) Buy-in 200m run

Lunges

CrossFit Miami Beach – CrossFit

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Metcon (Time)

6 rounds

12 Pull ups

10 DB Hopping Burpees

8 DB Thrusters 50/35

6 Devil Cleans 50/35

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

Descending Death…

5-4-3-2-1

Devil’s Press(50/35lbs)

10m Bear Crawl

Man Makers

10m Sled Pushes

*Finish each round with a AB Sprint(7/5 cal)

Metcon (No Measure)

CORE

150 Plank Jacks

100 Flutter Kicks

75 Alt V-Ups

50 Weighted Sit-Ups

25 Russian Twists

CrossFit Miami Beach – CrossFit

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Metcon (Time)

3 rounds

20 Deadlifts 155/105

20 H.R. Push ups

2 Rounds

400m run

30 wall balls 20/14

1 round

30 cal bike

30 Alt DB Snatches 50/35

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

A.15 Plate G2O

28/20 Cal AB

12 Plate G2O

28/20 Cal AB

9 Plate G2O

28/20 Cal AB

B. 21-15-9

Pull-Ups

Push-Ups

100m Run

C. 9 Plate G2O

500/400m Row

12 Plate G2O

500/400m Row

15 Plate G2O

500/400m Row

Announcements

Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

4 sets

5min of work: 2min rest

20 step ups 24/20

10 T2B

5 P. Cleans 185/115

Announcements

Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

Buy In: 1 Mile Run

2RDs

50 Single OH DB Lunges(25 each arm)

40 Sit-Ups

30 RKBS(32kg/24kg)

20 Goblet Squats

10 Squat Thrusts Tuck Jumps