CrossFit Miami Beach – CrossFit
Metcon (Time)
Buy in: 100 sit ups
15 Snatches 135/95
50 Dubz
10 Snatches 155/105
75 Dubz
5 snatches 185/115
100 Dubz
Buy out: 100 sit ups
Buy in: 100 sit ups
15 Snatches 135/95
50 Dubz
10 Snatches 155/105
75 Dubz
5 snatches 185/115
100 Dubz
Buy out: 100 sit ups
10 rounds
AS FAST AS POSSIBLE
200m run
7 burpees
5 db thrusters (2xDB)
Rest 1 minute after each round
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
10 rounds
3 Clean N Jerks 135/95
10 cals
21min amrap
Teams of 2
50 Box Jump overs 24/20
60 Alt DB Snatches 50/35
70 Wall balls 20/14
* while one partner is working the other runs 200m
32’ emom
A- 12/9 cal bike
B- 14 DB snatch
C- 12/9 cal row
D- 10 t2b
7 rounds
100m run
3 Power Cleans 205/135
10 cal bike
*rest 2min after every round
15’ amrap
30 air squats
20 push ups
10 pull ups
200m run
Rest 3’
15-12-9-6-3:
Burpee box jump over
5-10-15-20-25:
KBS
2 Rounds
5 Bar M.U.
30 alt DB Snatches 50/35
15 T2B
30 DB Squats
Every 2:00 for 16:00
20″ bike SPRINTS
Rest 2’
30-20-10
Sit ups
Alt. v-ups
Leg raises
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