CrossFit Miami Beach – CrossFit
Metcon (Time)
3 sets of
25 Push ups
50 air squats
100 Dubz
50 air squats
25 push ups
Rest 3min
MB CrossFit 011022
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 90″ for 10 sets
(15 minutes)
12 burpees
15 jump squats
Rest 3’
Every 2’ for 5 sets
(10 minutes)
200m run
14 alt. db snatch
MB Crossfit 010922
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
400m run
10 P. Cleans 155/105
15 T2B
MB CrossFit 010822
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
30-40-50
•DB Snatches 50/35
•Box Jumps 24/20
•Burpees
•cal bike
MB Crossfit 010722
CrossFit Miami Beach – CrossFit
Ecko (AMRAP – Reps)
6sets
2min max-1min rest
200m run
6 P. Cleans 185/125
•max M.U. With remaking time
Hyrox Conditioning 010722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
1 mile time trial
(10 minutes time cap)
Rest 3’
15’ emom
A- 25 wall balls
B- 14 t2b
C- 14 DB hang clean&jerk
Hyrox Conditioning 010622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Teams of 2 Thursday
As a team of 2 complete
200 cal bike
Partner 1:
works on bike
Partner 2:
complete 15 kb sdhp
10 v-ups
5 burpee pull ups
As soon as partner 2 finish the round switch with partner 1
MB CrossFit 010622
CrossFit Miami Beach – CrossFit
Akademiks (Time)
5 Rounds
10 Squat Cleans
5 Strict HSPU (2″ deficit)
10 T2B
5 burpee Box jumps 30/24″
10 cal bike
MB CrossFit 010522
CrossFit Miami Beach – CrossFit
Pacemaker (AMRAP – Rounds)
20min Amrap
1mile run
2000m row
Hyrox Conditioning 010522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0’ to 5’
3 rounds
10 DB thrusters (1x DB)
10 burpees
5’ to 10’
3 rounds
10 DB snatch
10 h.r. push ups
10’ to 15’
3 rounds
20 DB lunges
10 DB push press (1x DB)
15’ to 20’
3 rounds
20 DB squats
10 single arm devil press
20’ to 25’
1k row
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