CrossFit Miami Beach – CrossFit
Metcon (No Measure)
EMOM for 20 minutes
Minute 1: 200 meter Run
Minute 2: 6 Devil Presses + 6 Dumbbell Box Step-Ups (1×50/35 lb, 24/20 in)
Repeat 10x
MB CrossFit 031922
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
2000m row
42-30-18
•burpees
•thrusters 95/65
•pull ups
2000m row
Hyrox Conditioning 031822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
3 sets
5’ on – 2’ off
50 dubz
21 cal bike
15 db push press
9 db box step overs
Remaining time max:
Set 1: air squats
Set 2: push ups
Set 3: weighted sit ups
MB CrossFit 103020
CrossFit Miami Beach – CrossFit
Clean Annie (Time)
50-40-30-20-10
•Double Unders
•sit ups
*after each set 5 P. cleans at 205/125
Hyrox Conditioning 031722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 wb
40 kb sdhp
30 burpees over the db’s
20 t2b
10 devil press (2x DB)
20 t2b
30 burpees over the db’s
40 kb sdhp
50 wb
Every 2:30 beginning at 0:00
250m rower
Hyrox Conditioning 031622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 90″ for 4 sets
200m sprint
Every 2’30″ for 3 sets
400m sprint
2’30″ rest
9’ AMRAP
12 plate g2oh
20 plate OH lunges
28 v-ups
100m run
MB CrossFit 102820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
18min Amrap
5 Hang P. Cleans 155/105
8 C2B Pull ups
11 HSPU
MB Crossfit 102720
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time
800 Run
80 RKBS 32/24
600m run
60 Box Jumps 24/20
400m run
40 cals
200m run
20 burpee box jump
Hyrox Conditioning 031422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 5’ for 5 sets
15/12 cal bike
20 kbs
100m heavy farmers carry (db’s or kb’s)
MB Crossfit 031322
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 rounds for time:
16 wall balls
8 deadlifts
Metcon (No Measure)
For Total Reps in 6 minutes
Every 90 seconds, complete:
10 second V-Ups
10 second Hollow Hold
10 Hollow Rocks
10 second Hollow Hold
Repeat 4x
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