CrossFit Miami Beach – Hyrox Conditioning

020923 (No Measure)

8 sets
Row
1min on/1min off
•max meters

Rest 3min

15min AMRAP
200m run
50 DB Lunges
30 Weighted Sit ups

CrossFit Miami Beach – CrossFit

Warm up 020923 (No Measure)

40 Banded OH Squats

Power Snatch (3 sets
1min
3-5 reps @ 70%
2min rest)

World Win (AMRAP – Reps)

12min ladder
Buy in: 800m run
5-10-15-20-25-30
•wallballs
•Box Jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

020823 (No Measure)

Warm up
9min emom
A) 30 heel drives
B) 20 scorpions
C) 200m run

Rest 3min

20min Ladder
5-10-15-20-25-30-35…
•cal Bike
•Push Ups
•Box Jumps

CrossFit Miami Beach – CrossFit

Tantrum (Time)

For Time:
50 Dubz
30 cal Row
15 Front Squats 155/105
15 Strict HSPU

50 Dubz
30 cal Row
10 Front Squats 185/125
10 Strict HSPU

50 Dubz
30 cal Row
5 Front Squats 205/135
5 Strict HSPU

CrossFit Miami Beach – Hyrox Conditioning

020723 (AMRAP – Reps)

Warm up:
9min EMOM
Buy in: 50 single unders
Remaining time
A) sit ups
B) lunges
C) vertical jumps

Rest 3min

For time
800m run
75 WallBalls 20/14
50 KBS 24/16
75 WallBalls
800m run

CrossFit Miami Beach – CrossFit

Jaw Drop (AMRAP – Rounds and Reps)

3 sets
6min amrap/ 2min rest
9 Burpee Box jump overs 24/20
6 P. Cleans 155/105
3 Bar M.U.

CrossFit Miami Beach – Hyrox Conditioning

020623 (No Measure)

Warm up
12min emom
A) 7 inch worms
B) 15 hollow rocks
C) mountain climbers

Rest 3min

Every 5min for 20min

500m row
25 Burpees over rower

Rest 3min

5min of core

CrossFit Miami Beach – CrossFit

Clean and Jerk (3 sets
1min
3-5 reps @ 70%
2min rest)

Forever (AMRAP – Rounds and Reps)

15min amrap
10 cal Bike (arms only)
50 walking Lunges
25 RKBS 32/24

CrossFit Miami Beach – CrossFit

020523 (Time)

4 Rounds
400m run
20 Push Ups
15 T2B
10 Front Squats 135/95

CrossFit Miami Beach – CrossFit

020423 (Time)

Teams of 2
Buy-in: 100cal row

Double DT @135
5 Rounds:
24 Deadlifts
18 Hang Power Cleans
12 S2OH

Buy-out: 100cal row