CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

100 DB lunges 50/35

50 push ups

25 Pull Ups

50 Push ups

100 DB Lunges 50/35

Buy out:

Bicycle kicks

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min follow the leader

30 Dubz

10 Alt DB Snatches 50/35

5 Burpees over DB

CrossFit Miami Beach – Hyrox Conditioning

111122 (No Measure)

5 rds

12 cal bike
9 DB p.clean (2X DB)
6 burpees to target

Right into

5 rds

15 cal row
10 h.r. push ups
5 DB thrusters (2X DB)

CrossFit Miami Beach – CrossFit

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Devils Creek (Time)

For Time:

3 rounds

10 Pull ups

20 push ups

30 KBS 24/16

*every 2min starting at 0:00

12/9 cal bike

Immediately following

Buy out:

50 triple v-Ups

CrossFit Miami Beach – Hyrox Conditioning

111022 (No Measure)

15’ emom

A- 15 kb sdhp
B- 15 t2b
C- 15 box jump over
D- 15 pull ups
E- rest

Rest 2’

Every 02:30 for 07:30
⁃ 400m run
Every 01:30 for 04:30
⁃ 200m run

CrossFit Miami Beach – CrossFit

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Ballzy (Time)

15min amrap

100 Cal Row

75 Air Squats

50 AB Mat Sit Ups

Max P. Snatches 135/95

3min rest

6min amrap

40 cal row

30 Air Squat

20 AB Mat Sit Ups

Max P. Snatches 135/95

score is total snatches

CrossFit Miami Beach – CrossFit

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Bravo (Time)

For time:

50 Cal Bike

50 T2B

50 push press 95/65

25 Cal Bike

25 T2B

25 push press 95/65

CrossFit Miami Beach – Hyrox Conditioning

110822 (No Measure)

Every 5’ for 30’

25/20 cal bike
18 kb G2OH
12 kb box step ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

7min emom

5-7 Strict Pull ups

•Max hollow rocks with remaining time

Wow (AMRAP – Reps)

5 sets

100m run

12 box jump overs 24/20

•remaining time thrusters 75/55

CrossFit Miami Beach – Hyrox Conditioning

110722 (Time)

1200m run
100 air squats
50 push ups
50 sit ups
800m run
80 air squats
40 push ups
40 v-ups
400m run
60 air squats
30 push ups
30 hollow rocks