CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

3 RFT

200m Farmers Carry (24kg/16kb)

500 Meter Row

800m Run

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CrossFit Miami Beach – CrossFit

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Metcon (Time)

15-12-9-6-3

Squats Cleans

•starting weight is 135/95

•increase weight every set.

*after each set must per form

10 HSPU

12 box jumps

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

2 RFT

30 KB SDHP

15 Burpee Box Jump

30 V Ups

15 Pull Ups

30 KB Front Squat

15 KB S2O- left arm

30 KBS

15 KB S2O- right arm

30 Cal Bike

Finisher: 50 KB Plank Pull Thru

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

6 rounds

3min Amrap- 1min rest

6 deadlifts 225/155

9 Pull ups

12 H.R. Push ups

24 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

3Rds

A->B->C

2min:1min

A. 30 Box Step Ups

AMRAP- Plate G2O

B. 40 Lunges

AMRAP- DU/Jump Rope

C .50 Air Squats

AMRAP-Weighted Sit ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

EMOMx8

Odd: 3 Wall Walks or 30s Handstand Hold

Even: Wall Sit *can add weight

Rest 2min

15min AMRAP

21 DB Push Press

15 DB Front Squats

9 Cal AB

6 Burpee Tuck Jumps

CrossFit Miami Beach – CrossFit

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Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (Time)

Rest 5min

30-20-10

Wall balls. 20/14

Burpees

CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

10 Pull upa

20 Deadlifts 155/105

30 lunges

400m run

CrossFit Miami Beach – CrossFit

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Metcon (Time)

7 rounds

5 Front squats 135/95

7 T2B

10 Bar hopping Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

1min of each for 5 sets

• cal row

• burpees

•box jumps/step ups

•Double Unders

•rest