CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1000m run
20 kBS
20 Burpees
20 box jumps
600m run
30 KBS
30 Burpees
30 Box jumps
200m run
40 KBS
40 Burpees
40 Box jumps
MB CrossFit 093020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
22min Amrap
10 cal bike
10 Bar M.U.
10 cal bike
15 HSPU
10 cal bike
20 DL 155/105
MB CrossFit 092920
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Skill
4 sets
7 strict T2B
10 weighted pistols
Metcon (Time)
3 rounds
400m run
21 burpees
Hyrox Conditioning 092920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
200m row
20 lunges
15 k2E
10 DB Push press
Hyrox Conditioning 092820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
20min
Every odd min
12 wall balls
Every even min
12 push ups
Buy out:
75 sit ups
50 v ups
25 hollow rocks
MB CrossFit 092820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5min Amrap
Clusters 165/110
Metcon (AMRAP – Rounds and Reps)
9min Ladder
2-4-6-8-10-12-14-16…
Hang P. cleans 135/95
Pull ups
•30 Dubz after each set
MB CrossFit 092720
CrossFit Miami Beach – CrossFit
Metcon (Time)
40-30-20-10
Lunge (total)
SDHP (24/16)
*** 400m run between segments (including end) ***
MB Crossfit 092620
CrossFit Miami Beach – CrossFit
Metcon (Time)
25-20-15-10-5
•wallballs
•DB Snatches
•burpees
MB Crossfit 092520
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 Rounds
50 Lunges
30 Hang P. Cleans 95/65
15 Pull-ups
Hyrox Conditioning 092520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
20-16-8-12-4
Floor Press(AHAP)
Plank Toe Touches
Cal Row
Metcon (AMRAP – Reps)
3rds: Max Reps
30s DB/BB Curls
30s DB/BB Rows
-1min Rest
Tabata
Dips
*Score is lowest number reps after 8 rds
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