CrossFit Miami Beach – CrossFit
Back Squat (5 @ 80%)
Back Squat (3 @ 90%)
Back Squat (1 @ 95%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Cal
Thrusters 95/65
Hyrox Conditioning 022221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5 rounds
30 wall balls
15 sit ups
20 kB g2oh
100m run
MB Crossfit 022121
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
1-2-3-4-5-6-7-8
•S2OH 155/105
*after every set
3 Pull ups
6 Burpee Box Jumps
9 air squats
MB CrossFit 022021
CrossFit Miami Beach – CrossFit
Metcon (Time)
Partner wod
50 cals
50 P. cleans 185/115
50 Cals
50 T2B
25 cals
25 P. cleans 185/115
25 Cals
25 T2B
Hyrox Conditioning 021921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0-10min complete
800m run
80 squat jumps
40 Push ups
10-20min to complete
150 Dubz/350 singles
75 Russian KBS
35 loaded briefcase
20-30min to complete
50 cals
50 pull ups or inverted rows
35 burpees
MB CrossFit 021921
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Friday
28min AMRAP
40 lunges
30 sit ups
20 box dips
10 burpees
200 m run
* RX is with A weight vest
Hyrox Conditioning 021821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
25min EMOM
A)12-15 cal
B) 12-15 DB Thrusters
C) 10-15 Box Jumps
D) 5-7 Devil press
E) rest
MB Crossfit 021821
CrossFit Miami Beach – CrossFit
Back Squat (2×20 @ 60%)
Metcon (Time)
5 rounds
15 Deadlifts 155/105
12 Box Jump overs
9 Front Squats
MB Crossfit 021721
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
800m Run
30 P. Snatches 135/95
20 T2B
10 Strict HSPU/Strict Press
Hyrox Conditioning 021721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds)
Every 3min for 24 min
30 Dubz
18 SDHP
15 Burpees
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