CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
125 Dubz
100 air squat
75 sit ups
50 plate g2oh
25 burpees
50 plate g2oh
75 sit ups
100 air squat
125 Dubz
MB CrossFit 113020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min Amrap/AHAP
15 wallballs 20/14
10 Pull ups
3 Power/Squat Snatch 135/95
*every 2 rounds add weight
MB CrossFit 112930
CrossFit Miami Beach – CrossFit
Metcon (Time)
Double DT
Teams of 2
Follow the leader
10 rounds
12 Deadlifts 155/105
9 Hang Cleans
6 S2OH
200m run
MV Crossfit 112820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
MB CrossFit 112720
CrossFit Miami Beach – CrossFit
Turkey HangOver (Time)
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
Hyrox Conditioning 112520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
0-10’
800m run
50 r. Swing
20 goblet squat
10-20’
75/60 cal bike
50 r. Swing
20 goblet squat
20-30’
1 mile run
MB Crossfit 112520
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
10 Alt DB Snatches 50/35
8 cal bike
6 Burpees
MB Crossfit 112420
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time:
50 pull ups
40 Deadlifts 135/95
30 F. Squats 135/95
100 Dubz
25 pull ups
20 Deadlifts 135/95
15 F. Squats 135/95
50 Dubz
Hyrox Conditioning 112420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
6 sets
3’ on 1’ off
14 dB snatch
12 burpees over the dB
10 dB OH lunges
Hyrox Conditioning 112320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
25’ Emom
1- 20 wall balls
2- 18 push ups
3- 20 v-ups
4- 200m run
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