CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
21-15-9
KB S2OH (24/16kg)
KB split leg DL (24/16kg)
Burpee jump over KB
OH KB lunges
*200m with KB after each round
Hyrox Conditioning 111521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
27min Running Clock
0-10min
1 Mile Run
Max Alt DB Snatches
–Rest 3min—
13:00-20:00
800m Run
Devli’s Press
—Rest 3min—
23:00-27:00
400m Run
Max DB Thrusters
MB Crossfit 111421
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
20 T2B
15 Box Jumps
10 Squat cleans 165/115
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
22min follow the leader
Teams of 2
20 Dubz
14 front squats 75/55
7 burpees over bar
Hyrox Conditioning 111221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10’ emom
100m sprint
2’ rest
Every 3:30 for 5 sets
15/12 cal bike
8 burpee box jump overs
MB CrossFit 111221
CrossFit Miami Beach – CrossFit
Metcon (Time)
800m run
10 M.U.
30 Clean and jerks 155/105
10 M.U.
800m run
Hyrox Conditioning 111121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 kb sdhp
40 kb goblet squat
30 kb push press
50 box jumps
40 sit ups
30 h.r. push ups
50 kb g2oh
40 kb lunges
30 v-ups
MB CrossFit 111121
CrossFit Miami Beach – CrossFit
Front Squat (15min to reach 1 rep max)
Jumping Randy (Time)
75 P. Snatches 75/55
*every time you break 20 Dubz
Hyrox Conditioning 111021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5 rounds
10 cal rower
9 db thrusters (2xDB)
8 pull ups
7 db step over (1xDB)
6 weighted sit ups (1xDB)
5 burpees over the db
MB CrossFit 1101021
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Teams of 2
25min max
250 cal bike
200 box jump overs
*partition any which way.both partners working on separate movements
~remaining time max T2B~
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