CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
4 sets
4min Amrap: 2min rest
30 Dubz
20 T2B
10 Deadlifts 225/155
Hyrox Conditioning 090121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 rounds
15 cal rower
12 single arm kb thruster
9 kbs
6 burpees over the kb
MB CrossFit 083121
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
3 reps each
•power Cleans 115/85
•F. Squats
•S2OH
400m run
5 rounds
3 reps each
•power Cleans 115/85
•F. Squats
•S2OH
400m run
3 rounds
3 reps each
•power Cleans 115/85
•F. Squats
•S2OH
400m run
Hyrox Conditioning 083121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
3 sets of each
3’ on 1’30″ off
A- buy in: 20/16 cal bike
Remaining time amrap
10 push ups
10 plate OH lunges
B- buy in: 400m run
Amrap
10 pull ups
10 plate G2OH
MB CrossFit 083021
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
7 oH Squats/lunges 135/95
14 cal row
7 Bar M.U. (12 C2B,16 pull-ups)
14 bar hopping Burpees
MB CrossFit 082921
CrossFit Miami Beach – CrossFit
The longest mile rowed (Time)
4 rounds
10 Burpees
100m Row
10 Air Squats
100m Row
10 Box Jumps
100m Row
10 H/R Push Ups
100m Row
MB CrossFit 082821
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
150 wall balls
120 KBS
90 Box jump overs
60 cals
30 P. Snatches 135/95
MB CrossFit 082721
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Hero Hopper Friday
Tarentino
Caroline
Colonel
JB7
Valles
Strong like Jean
Hladik
Rosenbloom
215 innocent children
Hyrox Conditioning 082721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1200m run
40 Floor press
40 Dips
40 lunges
800m run
30 SDHP
30 HR Push ups
30 step ups
400m run
20 T2B
20 DB S2OH
20 goblet Squats
MB CrossFit 082621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
20min ladder
5-10-15-20-25-30-35….
DB single arm S2OH 50/35 (each arm)
DB Lunges 50/35 (each leg)
KB SDHP
Sit ups
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