CrossFit Miami Beach – CrossFit

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Metcon (Time)

Follow the leader

Teams of 2

20 rounds

10 S2OH 115/75

8 Box Jump Overs 24/20

6 Burpees

CrossFit Miami Beach – CrossFit

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Metcon (Time)

10 squat cleans 135/95

30 Dubz

15 T2B

10 hspu

8 squat cleans 155/105

30 Dubz

15 T2B

10 hspu

6 squat cleans 185/125

30 Dubz

15 T2B

10 hspu

4 squat cleans 205/135

30 Dubz

15 T2B

10 hspu

2 Squat Cleans 225/145

30 Dubz

15 T2B

10 hspu

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

3min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

2min rest

5min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

3min rest

7 min to finish

50 lunges

40 sit ups

30 dips

20 pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

12min Amrap

400m run

30 wall balls

15 SDHP

3min rest

12min Amrap

25 v-ups

20 push press

15 burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

1min each for 5 rounds

•Bike

•row

•dubz

•sit ups

•push ups

CrossFit Miami Beach – CrossFit

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Metcon (Time)

100 cal bike/ row

50/50 single arm S2OH 50/35

50 Russian KBS 32/24

100 cal bike/ row

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 rounds

5 devil Press

15 cal row

30 Dubz

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Heavy Hitter Tuesday

1 mile run

60 Pistols

50 C2B pull ups

40 bar facing burpees

30 P. Snatches 135/95

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

4 Sets

1min Amrap: 2min rest

Bear Complex

Set 1: 95/65

Set 2: 115/85

Set 3: 135/95

Set 4: 155/105

Metcon (AMRAP – Rounds and Reps)

5 sets

3min Amrap: 1 min rest

3 deadlifts 225/155

6 Push ups

9 Box jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

4 rounds

1min Amrap

A) 15sec max cals

Remaining time

•Squat jumps

1min rest

1min Amrap

B) 15sec max cals

Remaining time

•Burpees

1min rest

1min Amrap

C) 15sec max cals

Remaining time

•v-Ups

1min rest

1min Amrap

D) 15sec max cals

Remaining time

•push ups

1min rest