CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
15 Cal AB
12 DL Split Leg DL
9 Burpee to Plate
*Rest 1min after each round
MB CrossFit 101920
CrossFit Miami Beach – CrossFit
Metcon (Time)
90 wall balls 20/14
70 cal bike (1200m run)
50 alt DB Snatches
30 T2B
10 M.U.
MB CrossFit 101820
CrossFit Miami Beach – CrossFit
Metcon (Time)
8 rounds
25 Dubz
12 Step ups 50/35
6 sing arm devil presses 50/35
MB CrossFit 101720
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
100 Front Squats 95/65
75 Pull ups
50 P. Snatches
*evert time you break 7 synchro burpees
Hyrox Conditioning 101620
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 step ups
100 Anchored sit ups
100 floor press
50 step ups
50 anchored sit ups
50 floor press
Hyrox Conditioning 101520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
2min on/1min off
8 Rounds
10 Box Jumps
10 SDHP
*remaining time cal bike
MB CrossFit 101520
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min Ladder
3 Bear Complex 65/45 (before every set)
1-2-3-4-5-6-7-8-9-10-11….
•burpees
•T2B
Hyrox Conditioning 101420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
100m run
10 Push ups
10 DB Push press
10 DB Front squats
MB Crossfit 101420
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
3 rounds each
Set 1
:15 sec max Cal Bike
:45 sec max S2OH 95/65
1:00 rest
~rest 2min~
Set 3
:15 sec max Cal Bike
:45 sec max S2OH 115/85
1:00 rest
~rest 2min~
Set 3
:15 sec max Cal Bike
:45 sec max S2OH 135/95
1:00 rest
Hyrox Conditioning 101320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 10min for 30min
50 Lunges
40 situps
30 Alt DB Snatches
20 Russian KBS
10 Pull ups
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