CrossFit Miami Beach – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

For time

100 Cal Bike

75 Thrusters 95/65

50 cal bike

25 Clusters 135/95

CrossFit Miami Beach – CrossFit

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Deadlift (2×12 @ 65%)

Deadlift (1×9 @ 70%)

Deadlift (1×6 @ 75%)

Metcon (AMRAP – Rounds and Reps)

14min Amrap

7 P. cleans 205/125

14 H.R. Push ups

21 v-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 2’ for 18’ (9 sets)

A- 15 cal bike/18 cal rower

10 db snatch

B- 200m run

15 db front squat

C- 50 dubz

20 db push press

Rest 2’

15-12-9

Single arm devil press

Wall balls

V-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 8’ for 3 sets

21 cal rower

400m run

15 cal rower

300m run

9 cal rower

200m run

Rest 2’

50 hollow rocks

40 sit ups

30 hollow rocks

20 sit ups

10 hollow rocks

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

7 rounds

7 Front Squats 75/55 (95/65 w/ no vest)

7 Push Press

7 thrusters

7 burpees

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10min Amrap

30 cals bike

30 T2B

Rest 3min

Metcon (AMRAP – Rounds and Reps)

10min Amrap

400m run

30 Box Jump Overs 24/20

30 Wall balls 20/14

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

10 rounds

AS FAST AS POSSIBLE

200m run

7 burpees

5 db thrusters (2xDB)

Rest 1 minute after each round

CrossFit Miami Beach – CrossFit

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Shoulder Press (2×5 @ 65%)

Shoulder Press (1×4 @70%)

Shoulder Press (2×3 @ 75%)

Metcon (Time)

12min time cap

15 Snatches 135/95

50 Dubz

10 Snatches 155/105

75 Dubz

5 snatches 185/115

100 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

-30 cal bike –

1 round

50 kbs

50 box jumps

-40 cal bike –

2 rounds

25 kb sdhp

25 box jumps over

-50 cal bike –

3 rounds

15 kb g2oh

15 burpee box jump