CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 2’30″ for 10 sets
10 db push press (2x DB)
7 burpees box jump
4 cluster (2x DB)
MB CrossFit 032522
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
200cals
150 RKBS 32/24
150 box jump overs 24/20
one person on the rower at all times
Hyrox Conditioning 032422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5’ amrap
10 wall balls
10 cal row
2’ rest
5’ amrap
20 goblet squat
10 cal row
2’ rest
5’ amrap
30 air squat
10 cal row
2’ rest
5’ amrap
20 lunges
10 cal row
2’ rest
5’ amrap
10 lunge hops
10 cal row
MB CrossFit 032422
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
20min ladder
2-4-6-8-10-12-14-16-18…
•S2OH 135/95
Rounds of Cindy
1-2-3-4-5-6-7-8-9-10…..
Hyrox Conditioning 032322
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 Dubz
80 DB Step ups
60 sit ups
40 box jump overs
20 single arm devil press
Every 3 min 200m run beginning at 0:00 mark
MB Crossfit 032322
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 7min for 21 min
A) 40 cal bike
50 Dubz
25 deadlifts @155/105
B) 30 cal bike
75 Dubz
20 Deadlifts 185/125
C) 20 cal bike
100 Dubz
15 deadlifts 225/155
Hyrox Conditioning 032222
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
25’ emom
A- 14/11 calories
B- 24 db snatch
C- 22 v-ups
D- 20 push ups
E- rest
MB CrossFit 032222
CrossFit Miami Beach – CrossFit
Metcon (Time)
12 M.U.
12 P. Cleans 155/105
40 push ups
40 air Squats
9 M.U.
9 P. Cleans 185/125
30 Push ups
30 air squats
6 M.U.
6 P. Cleans 205/135
20 Push ups
20 air squats
3 M.U.
3 P. Cleans 225/145
10 push ups
10 air squats
Hyrox Conditioning 032122
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
150 kbs
100 sit ups
150 lunges
100 push ups
Every 2’ perform 200m run
MB CrossFit 032122
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 Rounds
20 Hang DB Alt Snatches 50/35
15 cal bike
20 Hang DB Clean and Jerks
5 wall walks
•rest 3min between rounds
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