CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 02:30 for 10:00 (4 sets)

400m run

2’ rest

Every minute for 05:00 (5 sets)

15/11 cal. rower

2’ rest

Every 02:30 for 10:00 (4 sets)

25 wall balls

12 kb G2OH

CrossFit Miami Beach – CrossFit

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Attention (Time)

100 Reps each

•floor press 95/65

•Russian KBs 32/24

•goblet squats 32/24

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

-30 cal bike-

3 rounds

20 plate G2OH

10 burpees to plate

-20 cal bike-

2 rounds

30 box jumps

15 pull ups

-10 cal bike-

1 round

50 plate sit ups

25 burpee pull ups

CrossFit Miami Beach – CrossFit

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Bing Bong (Time)

Every 5min for 25min

200m run

6 P. Cleans 135/95

20 weighted sit ups 25/15

6 P. Cleans

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 6’ for 24’ (4 sets)

10 t2b

20 DB thrusters (2x DB)

30 alt. V-ups

400m run

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Skill

6min to complete

30 strict T2B

Sucks free pt 1 (Time)

20min to complete

10 rounds

10 cal bike

6 Burpee box jump overs 24/20

Sucka free pt2 (AMRAP – Reps)

*remaining time left get as far as possible

30-20-10

•Cal bike

•burpee box jump overs

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4 sets

4’ on 2’ off

A- 20 goblet squat

15 burpees over the kb

10 American kbs

B- 20 DB step ups

15 push ups

10 DB snatch

CrossFit Miami Beach – CrossFit

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Back Squat (5 @ 60%)

Back Squat (3 @ 70%)

Back Squat (2 @ 80%)

Back Squat (1 @ 90%)

Back Squat (Find 1 RM)

Metcon (Time)

12min to complete

4 Rounds

30 DB Single arm OH lunges 50/35

5 bar M.U.

CrossFit Miami Beach – CrossFit

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Metcon (Time)

4Rounds

400m run

20 RKBS 32/24

15 Box Jumps 24/20

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2

20min max Cal

Cal Bike

*accumulate as many Bike cals as possible.

•while 1 partner us working the other must complete 1 Round of.

10 Pull ups

20 wall balls 20/14