CrossFit Miami Beach – CrossFit

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Metcon (Time)

50-40-30-20-10- cal row/bike

After every set:

10 Deadlifts 185/135

10 HSPU/ seated press

40 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

8min Ladder

1-2-3-4-5-6-7-8-9-10-11…

*SDHP

*Box Jumps

3min rest

8min Ladder

5-10-15-20-25-30…

*Burpees

*Wall balls

3min rest

8min Ladder

10-20-30-40-50…

*Dubz

*Lunges

CrossFit Miami Beach – CrossFit

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Metcon (Time)

7 Rounds

7 Burpees

7 S2OH 135/95

7 cal

7 box jumps 24/20

7 Front Rack Lunges

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2 rounds

50 front squats 135/95

50 T2B

800m run together

CrossFit Miami Beach – CrossFit

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Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Buy in:

70 burpees

Right into:

3 rounds

30 wall balls

25 kbs

20 devil press

Buy out:

800m run

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

10min Amrap

Cindy

5 pull ups

10 push up

15 air squats

2min rest

10min Amrap

10 cal row

10 burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

15’ amrap

30 db push press

15 burpee to plate

30 t2b

15 burpee to plate

30 db snatch

15 burpee to plate

3’ rest

50 calories

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

3 sets

5min of work: 3min of rest

A) Amrap

120 Dubz

20 Deadlifts 155/105

B) Amrap

80 Dubz

15 deadlifts 185/115

C) Amrap

40 Dubz

10 Deadlifts 225/155

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 90″ for 10 sets (15 mins)

200m run

20 lunge hops

3’ REST

Every 3’ for 4 sets (12 mins)

400m sprint