CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
1-2-3-4-5-6-7-8-9-10
•Box Jumps 24/20
•Squat Clean 135/95
*200m run between sets
Hyrox Conditioning 041921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 5’ for 30’ (6 sets)
400m run
8 devil press (2x db)
10 db box step overs (2x db)
MB Crossfit 041821
CrossFit Miami Beach – CrossFit
Smette (Time)
For Time (with a Partner)
4,000/3,000 meter Row
While Partner A Rows, Partner B completes AMRAP of:
5 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
15 Push-Ups
Partners switch as necessary
MB CrossFit 041721
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 rounds
30 P. cleans 135/95
10 Thrusters
30 Bar Hopping Burpees
10 Thrusters
Hyrox Conditioning 041621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
10 sets
30 sec max cal
30 sec rest
1min Amrap
10 KBs
10 pull ups
10 lunges
*start where you left of at
30sec rest
MB Crossfit 051621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Amrap
15 cals
15 wall balls 20/14
15 push ups
15 pull ups
Hyrox Conditioning 041521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
24min Amrap
50 Dubz
40 air squats
30 v-Ups
200m run
10 burpees
MB CrossFit 041521
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
7 rounds
10 lunges
10 Russian KBS 32/24
10 step ups 24/20
10 inverted rows
10 push press 75/55
MB CrossFit 041421
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 rounds
50 Dubz
20 T2B
9 Clean and jerks 155/105
Hyrox Conditioning 041421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
120 cal
Every 2min starting at :00
10 dB Push Press
10 Russian KBs
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