CrossFit Miami Beach – Hyrox Conditioning

121922 (No Measure)

15’ emom
A- 15 KB g2oh @24/16
B- 20 v-ups
C- 30 air squats

3’ rest

Every 90” for 5 sets
200m sprints

CrossFit Miami Beach – CrossFit

Back Squat (Every 2min for 10min
10x @ 200-205lbs/ 140-145lbs)

So Messi (AMRAP – Rounds and Reps)

13min amrap
12cal Bike
6 P. Cleans 185/125
3 wall Climbs

CrossFit Miami Beach – CrossFit

121822 (AMRAP – Rounds and Reps)

22min amrap
5 Deadlifts 225/145
10 Bar hopping Burpees
15 cal Bike
20 sit ups

CrossFit Miami Beach – CrossFit

121722 (No Measure)

Teams of 2
400m run

2 Rounds
100 wallballs
70 KBS
40 Box jump Overs

400m run

CrossFit Miami Beach – CrossFit

Full View (Time)

For time
7 Rounds
250/200m row
5 Clean And jerks 185/125
15 Pull Ups

CrossFit Miami Beach – CrossFit

Front Squat (Every 2min for 10min
10x @ 150-155/110-115lbs
)

Mbappe (AMRAP – Rounds and Reps)

13min amrap
75 Dubz
20 Single arm Devil presses 50/35
100m run

CrossFit Miami Beach – CrossFit

Black Tuxedo (Time)

For Time:

100 cal Bike
100 russian KBS 32/24
100 Box Jumps 24/20

*Every 2:00min starting @ :00
10 V-Ups

*You may Partition the rep how ever you want

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

0-10min Death by shuttle run

20m (10 up and 10 back)

*sit ups with the remaining time if you get caught

10min mark

For Time:

10-20-30-20-10

Burpees

wall balls

DB Snatches

CrossFit Miami Beach – CrossFit

MacBeth (AMRAP – Reps)

7 sets
2min on: 1min off
12 wall balls 20/14
9 T2B
6 Bar hopping Burpees
*remaining Time max P. Cleans 205/135

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 2min for 10min

Cal bike 15/12

10-20min amrap

20 Russian KBS

20 DB S2OH

20 V-Ups

5min emom

Cal bike 10/6