CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030525 (Checkmark)

0-10min EMOM

•max cal row

•Rest

10-20min Amrap

20 Box Jump Overs

15 T2B

10 DB Thrusters

20-30min EMOM

10min EMOM

•rest

•max cal row

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

20 90/90

15 Sonics

10 Baby makers

5 Kang Squats

Then

Clean Progressions

Squat Cleans (Checkmark)

10min and to perform

9Squat Cleans ( 205-225/125-145 )

Back Squat (3-2-1 @ 85-90-95%)

030425 (Time)

For time

500m row

25 RKBS 32/24

15 Burpees over the tower

25 RKBS

500m row

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030425 (Checkmark)

Every 6min for 30min

35/27 cal Bike

20 DB Snatches

15 Box Jump overs

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 030325 (Time)

800m run

50 Burpees Broad Jumps (4feet)

800m run

75 wallballs

400m run

25 Burpee Broad Jumps

400m run

40 wallballs

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

12min to complete

2-3rounds

30 Heel Drives

20 Shoulder Taps

10 scorpions

5 inch worms

20 Dubz

Skill/Strength (Checkmark)

•Accumulate 2min of dead hang (no grips)

•3x 10 Kip swings

•20 weighted strict Pull Ups

•10 Kipping Pull ups

030325 (AMRAP – Reps)

4 Sets

3min of work:2min of rest

21/16 cal bike

80ft bear crawl (20ft fwd/20ft bwd)

Remaining time max Dubz

CrossFit Miami Beach – CrossFit

030125 (AMRAP – Rounds and Reps)

TEAMS OF 2

26min amrap

50 T2B

50 cal Bike

50 Deadlifts 225/145

50 Cal Bike

50 H.R. Push up’s

50 cal Bike