CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
800m run
50 Alt DB Snatched 50/35
100 sit ups
25/25 single arm DB Push press
100 v-Ups
50 Alt DB Cleans
800m run
For time
800m run
50 Alt DB Snatched 50/35
100 sit ups
25/25 single arm DB Push press
100 v-Ups
50 Alt DB Cleans
800m run
10 rounds
10 cal row
10 alt DB Snatches 50/35
10 push ups
Teams of 3
3 Rounds
100 Dubz
50 T2B
40 S2OH 155/105
30 front squats
6 sets
3’ on 1:30’ off
A- 10 box jump over
10 DB thrusters (2x DB)
50 dubz
Remaining time max cal rower
B- 15 push ups
15 DB push press (2x DB)
50 dubz
Remaining time max burpees over the rower
5-10-15-10-5
•P. Snatches 135/95
•C2B
*30 lunges and 200m run between sets
For time
5 rounds
10 Strict HSPU
10 Push ups
15 cal row
20m sled push 180/135
5 sets
E2MOM
20/15 cal bike SPRINT
Rest 2’
5’ EMOM
100m sprint
Rest 2’
6’ AMRAP
10 cal bike
200m run
10 t2b
Complete:
100 wall balls
100 db snatch
100 push ups
(Partition however you want to)
Every time you break
12/9 cal rower
any way push, jerk or Split
12min LaddeR
2-4-6-8-10-12-14-16-18…
• T2B
•DB Alt Squat Cleans 50/35
*40 Dubz after each set
6min AFAP
30 cal bike
25 Burpee Box Jump Overs
20 P. Cleans 135/95
15 cal bike
10 M.U.
2min rest
8min AFAP
30 cal bike
25 Burpee Box Jump Overs
20 P. Cleans 135/95
15 cal bike
10 M.U.
3min rest
Complete
30 cal bike
25 Burpee Box Jump Overs
20 P. Cleans 135/95
15 cal bike
10 M.U.
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