CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
25 AMRAP
30 Cal Row
25 Sit ups
20 Single Arm S2OH 50/35
15 Burpees
Hyrox Conditioning 092420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3min for 27min
-Alternate btw A, B, C
A. 250m Row
16 Plate G2O(45/25)
8 Push up over plate
B. 200m Run
24 Box Step Up w/ plate
24 plank plate taps(with hands)
C. 50 DU
8 Sit Up plate press
16 Reverse lunge w/twist w/ plate
MB CrossFit 092320
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
15 T2B
15 SDHP 32/24kg
15 Box Jumps 24/20
Hyrox Conditioning 092320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1000m Row
80 KBS
60 WB
40 Pull Ups
20 Inchworm to Push-Up
*10 burpees after each
()
Hyrox Conditioning 092220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
21-15-9
KB S2OH (24/16kg)
KB split leg DL (24/16kg)
Burpee jump over KB
OH KB lunges
*200m with KB after each round
MB Crossfit 092220
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Ladder
30 Dubz
20 pistols
5-10-15-20-25
P. Cleans 185/115
Hyrox Conditioning 092120
CrossFit Miami Beach – Hyrox Conditioning
Gymnastics
Metcon (Time)
27min Running Clock
0-10min
1 Mile Run
Max Alt DB Snatches
–Rest 3min—
13:00-20:00
800m Run
Devli’s Press
—Rest 3min—
23:00-27:00
400m Run
Max DB Thrusters
Snatch cindy
CrossFit Miami Beach – CrossFit
MB CrossFit 092020
CrossFit Miami Beach – CrossFit
Metcon (Time)
100 Air Squats
1000m row
75 air Squats
750m row
50 Air Squats
500m row
25 Air Squats
250m row
MB Crossfit 091920
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
21 min running clock
9min Amrap
•P. Snatches 135/95
Every 5 reps 100m run
7min amrap
•Burpees
Every 10 reps 100m run
5min Amrap
•Dubz
Every 50 reps 100m run
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