CrossFit Miami Beach – CrossFit

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Metcon (Time)

8 rounds

300m run

20cal row

10cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 5min for 25min

400m run

30 OH Lunges

20H.R. Push ups

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Descending Ladders (5 sections)

100 – 80 – 60- 40 – 20

Double Unders

15 – 12 – 9 – 6 – 3

• Pull ups

• Bar-facing burpees

• S2OH 115/85

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

4 sets

1min each

• wall balls

• kB SDHP

•burpees

•v-Ups

• box jumps

•rest

CrossFit Miami Beach – CrossFit

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Back Squat (14min to reach 1RM)

J.J.W (AMRAP – Rounds and Reps)

19min Amrap

4 P. cleans 155/105

4 P. snatches

7 T2B

9 Box Jump overs 24/20

43 air squats

CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 rounds

35 DB Snatches 50/35

50 Dubz

35 box jumps 24/20

50 Dubz

35 Burpees

50Dubz

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

4 Rounds

30 Front Squats 135/95

400m run (together)

30 S2OH

40 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

1000m row

5 rounds of Cindy

800m row

4 rounds of Cindy

600m row

3 rounds of Cindy

400m row

2 rounds of Cindy

200m row

1 round of Cindy

1 rd of Cindy: 5 pull ups

10 push ups

15 air squats

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday

Burnt Turkey

Ghost of Kyiv

Enis

Drk

Er Menka

Austin Smith

Deputy Sean Riley

Rayan