CrossFit Miami Beach – CrossFit
Metcon (Time)
400m run
50 Burpees
400m run
30 Hang P. cleans 155/105
400m run
50 Burpees
400m run
400m run
50 Burpees
400m run
30 Hang P. cleans 155/105
400m run
50 Burpees
400m run
24min Amrap
Follow the leader
8 DB Snatches 50/35
8 OH Lunges
8 step ups
Every 3’ for 12’ (4 sets)
400m run
2’ rest
Every 2’30″ for 10’ (4 sets)
17 wall balls
100m run with the medball
2’ rest
Every minute for 5’ (5 sets)
14/11 calories on a machine
Tactical Friday
Ladder
1-2-3-4-5-6-7-8-9-10
Pull ups
KBSDHP
Step ups 24/20
RKBS
Dips
EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
3 rounds
20 plate 2oh
10 burpees to plate
Into 2 rounds
30 box jumps over
15 db snatch
Into 1 round
50 weighted step ups
25 pull ups
8 sets
2’ on 1’ off
A- 30 dubz
20 lunges
10 kb sdhp
Remaining time max push ups
B- 15 kbs
20 alt. V-ups
Remaining time max cal. rower
10 rounds
30 Dubz
200m run
10 burpee box jumps 24/20
10 rounds
sprinting!
12 cal. bike
10 db push press
8 burpees
Rest 1’ after each round
Skill
3 sets
1min Amrap
Strict Pull ups
2min rest
5min Amrap
25cal
20 T2B
15 squat cleans 95/65
3min off
5min Amrap
20cal
15 T2B
10 squat cleans 135/95
3min off
5min Amrap
15cal
10 T2B
5 squat cleans 185/115
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