CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
22min Amrap
30 Push ups
10 Burpees
30 Pull ups
10 burpees
30 RKBS 24/16
10 Burpees
30 T2B
10 burpees
MB Conditionong 033122
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
From 0:00 to 7:00
3 rounds
15 t2b
21 kbs
100m run
From 7:00 to 14:00
2 rounds
20 box step overs with kb
20 burpees to target
200m run
From 14:00 to 21:00
1 round
20 t2b
20 burpee box jump over
20 t2b
20 kbs
400m run
Hyrox Conditioning 033022
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 air squats
75 push ups
50 v-ups
25 pull ups
50 v-ups
75 push ups
100 air squats
Starting at 0:00 and every 02:00 perform
12/7 cal bike
MB Crossfit 033022
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3min for 18min
200m run
30 lunges
5 P. Cleans 185/125
Hyrox Conditioning 032922
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
8 sets
2’ on 1’ off
A- 50 dubz
15 burpees
Remaining time max DB squats
B- 50 dubz
20 DB snatch
Remaining time max DB lunges
MB CrossFit 032922
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
4Rounds
5min Amrap
10 cal bike
20 Box Jumps 24/20
30 DB Snatches 50/35
40 sit ups
2min rest
Hyrox Conditioning 032822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 7’ for 5 sets
400m run
30 cal row
20 cal bike
MB Crossfits 032822
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 5min for 25min
25 wall-balls 20/14
50 Dubz
10 thrusters 95/65
50 Dubz
MB CrossFit 032722
CrossFit Miami Beach – CrossFit
Metcon (Time)
Chipper for time
100 cals
80 Sit ups
60 Push ups
40 Box jumps 24/20
20 T2B
MB CrossFit 032622
CrossFit Miami Beach – CrossFit
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Metcon (Time)
Teams of 2
400m run (together)
50 P. Snatches 135/95
400m run (together)
50 synchro burpees
400m run (together)
50 Clean and jerks 135/95
400m run (together)
50 synchro burpees
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