CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
2 Rounds
30 Clean and jerks 135/95
2x200m Run
40 T2B
2x200m Run
50 Box Jump overs 24/20
2x200m Run
Teams of 2
2 Rounds
30 Clean and jerks 135/95
2x200m Run
40 T2B
2x200m Run
50 Box Jump overs 24/20
2x200m Run
50-40-30-20-10
•Double Unders
•sit ups
*after each set 5 P. cleans at 205/125
50 cal row
50 squat jumps
50 DB Push Press
50 Lunge Hops
50 floor press
50 cal row
6 sets (2 Rounds)
3min of work:2min off
Buy in: 400m run
A) 25 wall balls
Remaining time sit ups
B) 25 KBS
Remaining time v-ups
C) 20 renegade rows
Remaining Time hollow rocks
Tactical Thursday
22min Amrap
12 Alt Hang DB P. snatches 50/35
12 DB Lunges
12 Burpees
12 DB Lunges
12 Alt Hang DB cleans
12 DB Lunges
12 Burpees
12 DB Lunges
18min Amrap
5 Hang P. Cleans 155/105
8 C2B Pull ups
11 HSPU
7 rounds
100m run
7 SDHP
7 Gblet Squats
7 burpees
7 DB Push Press
7 cal row
For Time
800 Run
80 RKBS 32/24
600m run
60 Box Jumps 24/20
400m run
40 cals
200m run
20 burpee box jump
0-3min to complete
10 cal bike
12 burpees
15 wall balls
3-7min to complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
7-12min to complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
21 kbs
12-18min to complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
21 kbs
24 pull ups/rows
18-23 Tom complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
23-27min
10 cal bike
12 burpees
15 wall balls
17 box jumps
27-30min
10 cal bike
12 burpees
15 wall balls
For time
10-20-30-20-10
•Front Squats 115/85
•Push ups
•T2B/v-Ups
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