CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
4 sets
4min on: 2min off
200m run
15 S2OH 95/65
25 RKBS 32/24
Hyrox Conditioning
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 wall balls
80 medball sit ups
60 medball clean
40 medball push ups
20/20 russ. twist w/medball
Buy out: 800m run
MB Crossfit 020921
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
25 cal Bike
20 T2B
15 bar hopping Burpees
10 Thrusters 95/65
Hyrox Conditioning 070821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
20 sets
Every 1:30’ (30 minutes)
A- 200m run
B- 17/14 calories
C- 18 burpees
MB CrossFit 020821
CrossFit Miami Beach – CrossFit
Back Squat (1×3 @ 85%)
Back Squat (1×2 @ 87.5%)
Back Squat (2×1 @ 90%)
Metcon (AMRAP – Rounds and Reps)
6 sets
2min Amrap
9 Pull ups
6 Box Jumps 30/24
3 P. cleans 225/135
MB CrossFit 020621
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 rounds
100 Dubz
40 T2B
30 Hang Squat cleans 135/95
20 S2OH
Hyrox Conditioning 020521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1200m run
40 Floor press
40 Dips
40 lunges
800m run
30 SDHP
30 HR Push ups
30 step ups
400m run
20 T2B
20 DB S2OH
20 goblet Squats
MB Crossfit 020521
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Friday
28 burpees
28 push ups
28 Step ups 24/20
400m run
24 burpees
24 push ups
24 Step ups 24/20
400m run
21 burpees
21 push ups
21 Step ups 24/20
400m run
It’s Cams fault!!!
Hyrox Conditioning 020421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 5min for 25min
10 single arm Devil press
40 air squats
20 cal bike
MB Crossfit 020421
CrossFit Miami Beach – CrossFit
Back Squat (1×12 @ 60%)
Back Squat (1×10 @ 65%)
Back Squat (2×8 @ 70%)
Metcon (Time)
For time
20 cals
25 front squats 115/85
30 Russian KBS 32/24
25 Front squats
20 cals
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