CrossFit Miami Beach – CrossFit
123122 (Time)
Teams of 2
Buy in:
2022m row
3 rounds
31 wallballs 20/14
31 alt DB Snatches 50/35
31 OH Lunges 50/35
31 Burpees
Buy out
2023m row
Teams of 2
Buy in:
2022m row
3 rounds
31 wallballs 20/14
31 alt DB Snatches 50/35
31 OH Lunges 50/35
31 Burpees
Buy out
2023m row
Every 5 min for 25 min
20 cal row
20 cal ski erg
20 cal bike
Teams of 2
10min ladder
8/8 cal bike
2-4-6-8-10-12-14
•clusters 165/115
Rest 3min
10min ladder
8/8 cal ski erg
4-8-12-16-20-24-28-32
•HSPU
2rounds
3min on 2min off
A) 400m run
Max Burpees
B)400m run
Max DB Lunges
C) 400m run
Max inverted rows
5 sets
2min of work: 1min of rest
Buy in:
50 Dubz
15 Deadlifts 155/105
*remaining time max v-Ups
1000-800-600-400-200m
Row
*after every set
15 Push Ups
30 sit ups
800m run
25 H. Power Cleans 135/95
5 Rounds
5 Pull Ups
10 Push Ups
15 air Squat
25 H. Power Cleans 135/95
800m run
2-4-6-8-10-12
•P. Snatches 135/95
*after every set
12 cal row
3 Bar M.U.
Every 5min for 25min
25 cal bike
20 DB Snatches
15 box jump overa
25min ascending ladder
5-10-15-20-25-30….
Wallballs
Burpees
Kbs
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