CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
10 cal bike
10 Alt. DB Snatches 50/35
30 Dubz
Hyrox Conditioning 112221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
Sprint every round!
10 cal bike
10 kbs
10 burpees
Rest 1’ after every round
MB CrossFit 112221
CrossFit Miami Beach – CrossFit
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
MB Crossfit 112121
CrossFit Miami Beach – CrossFit
Metcon (Time)
100-90-80-70-60-50-40-30-20-10
•Dubz
*after every set
5 Front Squats 135/95
10 HR Push ups
MB Crossfit 092520
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 Rounds
50 Lunges
30 Hang P. Cleans 95/65
15 Pull-ups
Hyrox Conditioning 111921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
4-8-12-16-20
Floor Press(AHAP)
v-ups
Cal Row
Metcon (AMRAP – Reps)
3rds: Max Reps
30s DB/BB Curls
30s DB/BB Rows
-1min Rest
MB Crossfit 092420
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
25 AMRAP
30 Cal Row
25 Sit ups
20 Single Arm S2OH 50/35
15 Burpees
Hyrox Conditioning 111821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3min for 27min
-Alternate btw A, B, C
A. 250m Row
16 Plate G2O(45/25)
8 Push up over plate
B. 200m Run
24 Box Step Up w/ plate
24 plank plate taps(with hands)
C. 50 DU
8 Sit Up plate press
16 Reverse lunge w/twist w/ plate
MB CrossFit 092320
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
15 T2B
15 SDHP 32/24kg
15 Box Jumps 24/20
Hyrox Conditioning 111721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1000m Row
80 KBS
60 WB
40 Pull Ups
20 Inchworm to Push-Up
*10 burpees after each
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