CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
24min Amrap
50 cal Bike
50 Front Squats 135/95
50 Dips
50 Synchro V-Ups
MB CrossFit 012822
CrossFit Miami Beach – CrossFit
Open Mash Up (Time)
Teams of 2
50 wall balls
40 Burpees over bar
30 P. snatches 75/55
40 Pull ups
50 wall balls
40 Burpees over bar
30 P. snatches 135/95
30 C2B
50 wall balls
40 Burpees over bar
30 P. snatches 165/115
20 Bar M.U
Hyrox Conditioning 012822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3’ for 12’ (4 sets)
400m run
2’ rest
Every 2’30″ for 10’ (4 sets)
21 wall balls
100m run with the medball
2’ rest
Every minute for 5’ (5 sets)
14/11 calories on a machine
Hyrox Conditioning 012722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3 rounds
20 plate 2oh
10 burpees to plate
Into 2 rounds
30 box jumps over
15 db snatch
Into 1 round
50 weighted step ups
25 pull ups
MB CrossFit 012622
CrossFit Miami Beach – CrossFit
Metcon (Time)
0-8min to complete
21 P. Cleans 115/85
30/21 cal bike
21 P. Cleans
8-16min to complete
15 P. Cleans 155/105
30/21 cal bike
15 P. Cleans
16-24min to complete
9 P. Cleans 185/126
30/21 cal bike
9 P. Cleans
Hyrox Conditioning 012622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
8 sets
2’ on 1’ off
A- 30 dubz
20 lunges
10 kb sdhp
Remaining time max push ups
B- 15 kbs
20 alt. V-ups
Remaining time max cal. rower
MB CrossFit 012522
CrossFit Miami Beach – CrossFit
Metcon (Time)
50-40-30-20-10
•Dubz
3-6-9-12-15
•thrusters 95/65
after every set 1 round of
5 HSPU
8 Burpees over bar
12 pistols
Hyrox Conditioning 012522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
sprinting!
12 cal. bike
10 db push press
8 burpees
Rest 1’ after each round
MB CrossFit 012422
CrossFit Miami Beach – CrossFit
Metcon (Weight)
oly Complex
5sets
1 Hang P. Clean
1Hang Squat Clean
1 F.Squat
*increase weight every set
Gas Pedal (Time)
4 Rounds
15 Cal Row
15 Box Jumps 24/20
15 deadlifts 225/155
Work/rest 1:1
Hyrox Conditioning 012422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 air squats
100 sit ups
50 r. kbs
200m run
75 air squats
75 v-ups
50 r. kbs
400m run
50 air squats
50 hollow rocks
50 r. kbs
800m run
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