CrossFit Miami Beach – Hyrox Conditioning

011323 (AMRAP – Reps)

4 Rounds
2min on – 1min off

A) 200m run
Remaining time
Max cal Bike

B) 200m run
Remaining time
Max DB Thrusters

CrossFit Miami Beach – Hyrox Conditioning

011223 (Time)

10 Rounds
200m row
10 KBS
5 Burpee box jump overs

CrossFit Miami Beach – CrossFit

Warm up 011123 (No Measure)

50 OH Squats w/ PVC

Power Snatch (Every :30sec for 10min
1 P. Snatch @ 60%)

Gillie (Time)

5 rounds for time
10 Hang P. Cleans 95/65
10 Push Press
50 Dubz

CrossFit Miami Beach – CrossFit

Canary (Time)

For Time
100m run
100 lunges
100m run
80 H.R. Push Ups
100m run
60 Box Jumps 24/20
100m run
40 cal row
100m run
20 T2B

CrossFit Miami Beach – Hyrox Conditioning

011123 (Time)

2 rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

200m run

4 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

400m run

8 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

800m run

CrossFit Miami Beach – Hyrox Conditioning

011023 (AMRAP – Reps)

10min Max reps
Buy in: 50 cal bike

Remaining time:
Amrap
30 DB Snatches
30 box jump overs

Rest 3min

10min Max reps
Buy in: 50 cal bike

Remaining time:
Amrap
30 DB Snatches
30 box jump overs

CrossFit Miami Beach – CrossFit

Gimme some mo (AMRAP – Reps)

5 rounds
1min on: 1min off

A) 15 Russian KBS 32/24
Max Burpees

B) 15 Russian KBS 32/24
Max HSPU

CrossFit Miami Beach – CrossFit

Clean and Jerk (Barbell
Every :30sec for 10min
1 Squat Clean and jerk @ 55%)

Rover (AMRAP – Rounds and Reps)

12min amrap
30/21 cal Bike
50 wallballs 20/14
7 Bar M.U.

CrossFit Miami Beach – CrossFit

Run Pull (Time)

800m run

4 rounds
30 lunges
15 P. Snatches @ 75/55
15 dips

800m run

CrossFit Miami Beach – CrossFit

Bring the pain (AMRAP – Rounds and Reps)

20min follow the leader
5 Power Cleans 95/65
5 Front Squats 96/65
5 Push Press 95/65
5 Bar Hopping Burpees