CrossFit Miami Beach – CrossFit
Back Squat (1x8repa @ 65%)
Back Squat (1×8 @ 70%)
Back Squat (1×6 @ 80%)
Back Squat (1×6 @ 85%)
Freak it (Time)
For time
50 Pull ups
50 Burpees
50 Dubz
50 Box Jump overs 24/20
12min cap
Hyrox Conditioning 041822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 rounds
10 devil thrusters
10 box jump overs
10 calories
100m run
MB Crossfit 041622
CrossFit Miami Beach – CrossFit
Valkyrie (Time)
Teams of 2
4 Rounds
400m run (together)
20 P. Snatches 135/95
20 Box jump overs 24/20
Hyrox Conditioning 051522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
-50 cal bike
3 rounds
30 lunges
20 box jumps @24/20
10 burpee
-30 cal bike
2 rounds
30 lunge hops
20 box jump @ 24/20
10 burpee broad jump
-10 cal bike
1 round
30 weighted lunges
20 box jump overs @24/20
10 burpee pull ups
MB Crossfit 041522
CrossFit Miami Beach – CrossFit
Hadouken (Time)
4 Rounds
5 Curtis P’s 135/95
10 alt Devil press 50/35
15 T2B
20 cal bike
60 Dubz
Rest 2min after each round
MB Crossfit 041422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
6 sets
3’ on 1’ off
A- 200m run
8 devil press (2X DB)
Max t2b with remaining time
B- 250m row
12 db thrusters (2X DB)
Max t2b with remaining time
MB CrossFit 041422
CrossFit Miami Beach – CrossFit
Front Squat (10 reps @ 60%)
Front Squat (8 reps @ 70%)
Front Squat (6 reps @ 75%)
Front Squat (4 reps @ 80%)
Samba (Time)
12min cap
75cal row
50 push ups
25 Deadlifts 225/155
Hyrox Conditioning 041322
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
9 sets
Every 2’30″
A- 18/15 cal row
20 wall balls
B- 15/12 cal bike
25 v-ups
C- 75 dubz
30 push ups
MB CrossFit 041322
CrossFit Miami Beach – CrossFit
RainMaker (AMRAP – Reps)
21min EMOM
•max cal Bike
•max Russian KBS
•max Dubz
Hyrox Conditioning 041222
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
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