CrossFit Miami Beach – CrossFit
Metcon (Time)
10-9-8-7-6-5-5-4-3-2-1
P. Cleans 155/105
*200m run after every set
MB CrossFit 091321
CrossFit Miami Beach – CrossFit
Back Squat (3×20 @40%)
Metcon (AMRAP – Reps)
10min Amrap
4 rounds
10 cal bike
50 Dubz
*remaining time
Amrap
Alt DB Snatches 50/35
Hyrox Conditioning 091321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3’ for 2 sets
400m run
Every 1:30’ for 4 sets
200m run
Every 1’ for 6 sets
100m sprint
Rest 3’
7’ amrap
10 db hang p.clean (2x db)
15 db s2oh (2x db)
20 lunge hops
MB Crossfit 091221
CrossFit Miami Beach – CrossFit
Heracles (Time)
4 Rounds for Time
200 meter Run
6 Man Makers (2×50/35 lb)
200 meter Run
12 Devil Presses (2×50/35 lb)
MB CrossFit 091121
CrossFit Miami Beach – CrossFit
Partner 343 Tribute (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
Teams of 2
3 Muscle-Ups
4 Power Cleans (225/135 lb)
3 Front Squats (225/135 lb)
*you go I go each movement.
MB CrossFit 091021
CrossFit Miami Beach – CrossFit
Bahama Strong (AMRAP – Rounds and Reps)
Teams of 2
30min amrap
121 cal Row
75 wall balls (each) 20/14
23 Power Cleans 205/125
30 Synchronized Burpees
Hyrox Conditioning 091021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 lunges
90 sit ups
80 lunges
70 KBS
60 lunges
50 DB S2OH
40 lunges
30 burpees
20 lunges
MB Crossfit 090921
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 4min for 20min
400m run
15 Pull ups
Metcon (AMRAP – Rounds and Reps)
8min Amrap
30 KBS 24/16
20 Box Jumps 24/20
MB Conditionong 090921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Teams of 2
250 Cal bike
200 push ups
*partition any which way
Then
50 T2B
Hyrox Conditioning090821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
800m run
80 Burpees
600m run
60 box jumps
400m run
40 DB Snatches
200 m run
20 single arm Devil presses
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