CrossFit Miami Beach – CrossFit
Motion sickness (Time)
1-2-3-4-5-6-7-8-9-10
•clean and jerk 155/105
*10 cal row after each set
Hyrox Conditioning 081822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 3:30’ for 21’ (6 sets)
12 box jump over
18 plate g2oh @45/25
24 push ups
Right into
30-20-10
Plank up downs
V-ups
MB Crossfit 081822
CrossFit Miami Beach – CrossFit
Lean on me (AMRAP – Reps)
Teams of 2
3 Rounds max reps
2min each
•ski erg
•shuttle run
•bike
•v-Ups
*1 person working at a time. Total reps combined.
Hyrox Conditioning 081722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1000m run
50 DB snatch
800m run
40 DB lunges
600m run
30 DB c&j
400m run
20 single arm devil press
200m run
MB CrossFit 081722
CrossFit Miami Beach – CrossFit
Metcon (Distance)
1:45 on : 2:15 off for 2sets
Max row for meters
Hands up (AMRAP – Rounds and Reps)
18min amrap
20 step ups
15 S2OH 95/65
100m run
Hyrox Conditioning 081622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
3-3-3-3-4 amrap
2’ rest in between
25/18 cal bike
20 r.kbs
Remaining time max single leg t2b
MB Crossfit 081622
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Pall-Ups
6min Ladder AFAP (UNBRoKeN)
1-2-3-4-5…….
Hook n Ladder (Time)
For time
100 DuBZ
50 Alt DB Snatches 50/35
25 Burpees
50 Dußz
25 SNAtches
15 Burpees
25 Dubz
15 Snatches
10 BurpeEs
Hyrox Conditioning 081522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10’ emom
200/150m row
Rest 2’
8’ emom
A- 20 wall balls
B- 12 burpees
Rest 2’
5’ emom
200/150m row
MB CrossFit – Mon, Aug 15
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4 sets
4 Kick Ups
15sec H.S. Hold
Max S. HSPU/Neg
Crash or Burn (AMRAP – Rounds and Reps)
18min AMRAP
7 T2B
5 Squat Cleans 95/65
3 Cal Sike
* 1min rest after each Round
MB Crossfit 081422
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 rounds
8 single arm devil presses
10 Box Jumps 24/20
12 kBS 24/16
200m run
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