CrossFit Miami Beach – CrossFit
Metcon (Time)
3 sets
6min on:2min off
Set 1
Every 2min
10 cal bike
5 P. Snatch 115/75
Set 2
Every 2min
10 cal bike
4 P. Snatch 135/85
Set 3
Every 2min
10 cal bike
3 P. Snatch 155/95
Hyrox Conditioning 081820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 cal Bike
80 step ups
60 Push ups
40 v-ups
20 pull ups
MB CrossFit 081820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
12min skill
Ascending ladder in Multiples of 2
Cal row
Pistols
Hspu
Then
11min
Death by
DB Snatch
Box jump overs
1-1
2-2
3-3
4-4
……
Metcon (AMRAP – Reps)
11min
Death by
DB Snatch
Box jump overs
1-1
2-2
3-3
4-4
……
Hyrox Conditioning 081720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 6min for 24min
400m run
25 wall balls
15 burpees
MB CrossFit 081720
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
12min
Accumulate as many pounds
1 Squat Clean (as heavy as possible)
25 Dubz
Then
Metcon (AMRAP – Reps)
7min Amrap
Burpee Muscle up/pull-up/box jump
MB Crossfit 081620
CrossFit Miami Beach – CrossFit
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
MB Crossfit 081520
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
22min Amrap
6 P. Cleans 155/105
12 Pull ups
18 Push ups
24 Step ups 24/20
MB CrossFit 081420
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
400m run
10 P. Snatches 135/95
10 T2B
Hyrox Conditioning 081420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3 Rds of Kelly
400m Run
30 WB
30 Box Jumps
Finisher: 150 Push UPs
*everytime you break 10 air squats
MB CrossFit 081320
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
24min Amrap
6 cal Bike just arms
8/8 pistols
10 cal bike just legs
12/12 DB S2OH 50/35
*Rx is with a weight vest
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