CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
24min amrap
50 Front Rack Lunges 115/85
50 S2OH
50 Burpees over the bar
*1 partner runs 200m run while the other works
MB CrossFit 092421
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Hero Hopper Friday
Triple deuce
Hero in life
The Kabul thirteen
Devil dogs
2021
French
Lasse
Route 91
Hyrox Conditioning 092421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
8 reps each
Wall balls
KBS
Box jumps
KB SDHP
100m run
MB Crossfit 092321
CrossFit Miami Beach – CrossFit
Front Squat (3×5 @ 55% of back Squat)
Metcon (AMRAP – Rounds and Reps)
7min Amrap
10 cal bike
10 burpee box jump overs 24/20
Hyrox Conditioning 092321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
25min Amrap
25 DB Thrusters
50 Dubz/125 singles
25 pull ups
50 Dubz/125 singles
25 weighted step ups
50 Dubz/125 singles
25 T2B
50 Dubz/125 singles
MB CrossFit 092221
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds
400m run
30 Dubz
20 wall balls 20/14
10 Deadlifts 225/145
MBConditioning 092221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10 sets
1min of work 1min of rest
:15sec max cal bike
:45sec max Alt DB Snatches
Buy out
75 sit ups
50 v-ups
25 hollow rocks
Hyrox Conditioning
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
800m run
50 Box jumps
50 OH Lunges 45/25
800m run
50 Burpees
50(25/25) split squats 45/25
800m run
MB Crossfit 092121
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
3 Ring M.U.
6 P. snatches 155/105
9 Burpees over rower
12 cal row
MB Croasfit 092021
CrossFit Miami Beach – CrossFit
Back Squat (3×20 @ 45%)
Metcon (AMRAP – Reps)
3min Amrap
10 P. cleans 135/95
10 T2B
1min rest
3min Amrap
8 P. Cleans 155/105
8 T2B
1min rest
3min Amrap
6 P. cleans 185/115
6 T2B
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