CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
10 Thrusters 115/85
5 Bar M.U.
10 cal bike
15 Russian KBS 32/24
MB CrossFit 102420
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24min
Teams of 2
follow the leader
6 T2b
10 burpee deadlifts 135/95
16 wall balls 24/20
MB CrossFit 102320
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
400m run
12 Squat Cleans 135/95
16 T2B
Hyrox Conditioning 102320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10Rds
3 Devil’s Press(50/35)
22 Alt DB Lunges
19 Air Squats
MB CrossFit 102220
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
120 step ups
90 push ups
60 SDHP 24/16
60 Step Ups
30 Push Ups
10 SDHP
Hyrox Conditioning 102220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
21min EMOM- Partner WOD
Min 1: Partner 1 -20 KBS
Partner 2- 15 Sit Ups
Min 2: Partner 1- 15 Sit Ups
Partner 2- 20 KBS
Min 3: (Both) 10 Synchronized Burpees
MB Crossfit 022120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Ladder
1-2-3-4-5-6-7-8-9-10..
•S2OH 135/95
2-4-6-8-10-12-14-16-18-20..
•Pistols
3-6-9-12-15-18-21-24-27-30…
•Pull ups
Hyrox Conditioning 102120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3RFT
30 WB
30 KB SDHP
30 Box Jumps
30 DB Push Press
30 Cal Row
30 Push Ups
10 Squat Jumps
MB Crossfit 102020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5min Amrap
Buy in:100 Dubz
12 P. Cleans 135/95
4 Burpee B.J.O 24/20
~rest 3min~
5min Amrap
Buy in:100 Dubz
8 P. Cleans 155/105
4 Burpee B.J.O 24/20
~rest 3min~
5min Amrap
Buy in:100 Dubz
4 P. Cleans 185/115
4 Burpee B.J.O 24/20
Hyrox Conditioning 102020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
8min EMOM
Odd: 25 Hollow Rock
Even: Piked HS Walk around box or 20 Plank Shoulder Taps
Metcon (AMRAP – Rounds and Reps)
1 Mile Run
Then AMRAP
20 KB G2O
20 Plank Pull Thrus
20 Russian Twists(R+L=1)
*20min Cap
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