CrossFit Miami Beach – CrossFit
Metcon (Time)
50 cals
5 rounds
5 P. Cleans 155/105
5 Burpee Box Jumps 30/24
40 cals
4 rounds
4 P. Cleans 185/115
4 Burpee Box Jumps 30/24
30 cals
3 Rounds
3 P. Cleans 205/135
3 Burpee Box Jumps 30/24
Hyrox Conditioning 051721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups
10’-15’
800m run
15’-20’
50/40 calories
20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat
MB CrossFit 051721
CrossFit Miami Beach – CrossFit
Shoulder Press (1×10 @ 50%)
Shoulder Press (1×8 @ 55%)
Shoulder Press (1×6 @ 60%)
Shoulder Press (1×4 @ 65%)
Shoulder Press (1×2 @ 70%)
Metcon (Time)
5 rounds for time
7 P. Snatches 115:85
14 Box jump overs 24/20
MB CrossFit 051621
CrossFit Miami Beach – CrossFit
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
MB Crossfit 051521
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
Grace
30 clean and jerks 135/95
Fran-narf
21-15-9-9-15-21
•thrusters 95/65
•pull ups
Grace
30 clean and jerks 135/95
Hyrox Conditioning 051421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 cal
50 plate G2OH
50 squats
35 cal
35 plate G2OH
35 floor press
20 cals
20 Plate G2OH
20 pull ups
MB CrossFit 051421
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 rounds for time
400m run
20 Deadlifts 135/95
15 Front squats
10 Strict HSPU
Hyrox Conditioning 051321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
4 Rounds
15 DB Front squats
15 push ups
400m run
3Rounds
20 RKBS
20 box jumps
400m run
2 rounds
25 lunge hops
25 DB Push Press
400m run
30 Burpee box jumps
MB CrossFit 051321
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
22min Amrap
20 air squats
10 Dips
20 lunges
10 HR Push ups
100m run
Hyrox Conditioning 051221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
20-35-50
•DB Snatches
•V-Ups
•air squats
•Dubz
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