CrossFit Miami Beach – CrossFit
AGOQ 22.5 (Time)
3 Rounds for Time
50 calorie Row
15 Handstand Push-Ups
50 Double-Unders
Time Cap: 20 minutes
MB CrossFit 042322
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 rounds
400m run (together)
50 Deadlifts 155/105
50 bar hopping burpees
MB Crossfit 042222
CrossFit Miami Beach – CrossFit
Pump Pump (Time)
15 cal Bike
15 T2B
10 squat cleans 135/95
15 cal Bike
15 T2B
8 squat cleans 155/105
15 cal Bike
15 T2B
6 squat cleans 185/125
15 cal Bike
15 T2B
4 squat cleans 205/135
15 cal Bike
15 T2B
2 squat cleans 225/145
Hyrox Conditioning 042222
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
21-18-15-12-9-6-3
2xDB hang clean
2xDB push press
Every 3’ beginning at 0:00
10/7 calories
Buy out:
400m run w/medball
Hyrox Conditioning 042122
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5’ amrap
7 burpees over the kb
7 kbs
7 goblet squat
Rest 2’
4 sets
Every 90″
200m run
Rest 2’
5’ amrap
21 burpees
21 r.kbs
21 air squats
Rest 2’
4 sets
Every 60″
100m sprints
MB Crossfit 042122
CrossFit Miami Beach – CrossFit
Front Squat (1×8 @ 65%)
Front Squat (1×8 @ 70%)
Front Squat (1×6 @ 80%)
Front Squat (1×6 @ 85%)
Treble (Time)
30 Alt DB Snatches 50/35
10 cal row
20 Alt DB Snatches 50/35
20 cal row
10 Alt DB Snatches 50/35
30 cal row
12min cap
Hyrox Conditioning 042022
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 4’ for 5 sets (20’)
12 t2b
10 2xdb box step overs
8 2xdb clusters
Rest 2’
Every 90″ for 5 sets (7’30″)
15/12 calories sprint
MB Croasfit 042022
CrossFit Miami Beach – CrossFit
La Shmoove (Time)
4 rounds
400m run
30 sit ups
20 Push press 95/65
10 Box Jumps 24/20
Hyrox Conditioning 041922
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
From 0’ to 10’
50-35-20
Wall balls
Sit ups
From 10’ to 20’
1 mile run
From 20’ to 30’
3 rounds
20 kb g2oh
20 kb front rack lunges
20 push ups
MB Crissfit 041922
CrossFit Miami Beach – CrossFit
Drip Trip (Time)
21-15-9
Deadlifts 185/125
H.R. Push ups
Rest 3min
15-12-9
Deadlifts 225/155
H.R. Push ups
Rest 3min
9-7-5
Deadlifts 275/175
H.R. Push ups
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