CrossFit Miami Beach – CrossFit
Killer Chief (AMRAP – Rounds and Reps)
5 sets
3min on: 1min off
3 clusters 155/105
6 Burpees
9 wall balls
Hyrox Conditioning 070621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 Dubz
80 KBs
100 Dubz
60 Wall balls
100 Dubz
40 burpees
Hyrox Conditioning 070521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5min to complete
1000m row
5min Amrap
Cindy
5 pull ups
10 push ups
15 squats
Rest 3 min
5min to complete
800m run
5min Amrap
Cindy
5 pull ups
10 push ups
15 squats
Rest 3min
5min to complete
50/40 cal bike
5min Amrap
Cindy
5 pull ups
10 push ups
15 squats
MB CrossFit 070421
CrossFit Miami Beach – CrossFit
7-4-1776 (AMRAP – Rounds and Reps)
20min amrap
7 Hang Cleans 135/95
4 S2OH
17 pull Ups
76 Dubz
MB CrossFit 070321
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
Teams of 2
57 wall balls 20/14
57 T2B
57 clusters 135/95
57 Burpees over Bar
57 KBS
57 cal bike
MB Crossfit 070221
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 sets
3min Amrap: 90sec rest
40 Dubz
30 v-ups
20 DB Snatches 50/35
10 box jumps 24/20
Hyrox Conditioning 070221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Every 4’ for 7 sets
200m run
10 DB snatch
10 DB step ups
-Every set increase reps by 2
-If you don’t finish scale back to your previous set
MB acrossfit 070121
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
9-15-21-27
Thrusters 75/55
18-15-12-9
Pull ups
*95lbs with no vest
Hyrox Conditioning 070121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
-50 calories bike/row
3 rounds
15 burpees
15 wall balls
-40 calories bike/row
2 rounds
20 burpees
20 wall balls
-30 calories bike/row
1 round
30 burpees
30 wall balls
MB CrossFit 063021
CrossFit Miami Beach – CrossFit
Deadlift (2×12 @ 60%)
Deadlift (1×9 @ 70%)
Deadlift (2×6@ 75%)
Metcon (AMRAP – Rounds and Reps)
12min Amrap
10 P. cleans 135/95
10 front Lunges
10 Burpees over the bar
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