CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
100 Cal Bike
75 Thrusters 95/65
50 cal bike
25 Clusters 135/95
MBConditioning 060421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 2’ for 18’ (9 sets)
A- 15 cal bike/18 cal rower
10 db snatch
B- 200m run
15 db front squat
C- 50 dubz
20 db push press
Rest 2’
15-12-9
Single arm devil press
Wall balls
V-ups
MB Crossfit 060421
CrossFit Miami Beach – CrossFit
Deadlift (2×12 @ 65%)
Deadlift (1×9 @ 70%)
Deadlift (1×6 @ 75%)
Metcon (AMRAP – Rounds and Reps)
14min Amrap
7 P. cleans 205/125
14 H.R. Push ups
21 v-ups
MB Crossfit 060321
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
7 rounds
7 Front Squats 75/55 (95/65 w/ no vest)
7 Push Press
7 thrusters
7 burpees
Hyrox Conditioning 060321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 8’ for 3 sets
21 cal rower
400m run
15 cal rower
300m run
9 cal rower
200m run
Rest 2’
50 hollow rocks
40 sit ups
30 hollow rocks
20 sit ups
10 hollow rocks
Hyrox Conditioning 060221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10 rounds
AS FAST AS POSSIBLE
200m run
7 burpees
5 db thrusters (2xDB)
Rest 1 minute after each round
MB CrossFit 060221
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
10min Amrap
30 cals bike
30 T2B
Rest 3min
Metcon (AMRAP – Rounds and Reps)
10min Amrap
400m run
30 Box Jump Overs 24/20
30 Wall balls 20/14
Hyrox Conditioning 060121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
-30 cal bike –
1 round
50 kbs
50 box jumps
-40 cal bike –
2 rounds
25 kb sdhp
25 box jumps over
-50 cal bike –
3 rounds
15 kb g2oh
15 burpee box jump
MB CrossFit 060121
CrossFit Miami Beach – CrossFit
Shoulder Press (2×5 @ 65%)
Shoulder Press (1×4 @70%)
Shoulder Press (2×3 @ 75%)
Metcon (Time)
12min time cap
15 Snatches 135/95
50 Dubz
10 Snatches 155/105
75 Dubz
5 snatches 185/115
100 Dubz
MB CrossFit 053121
CrossFit Miami Beach – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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