CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill emom

10min

3-5 strict Pull ups

Metcon (AMRAP – Rounds and Reps)

18min Amrap

30 Dubz

15 H.Power Cleans 135/95

7 box jump overs

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

0-2min to complete

15 Plate 2OH

20 Push ups

2min-5min to complete

15 Plate 2OH

20 Push ups

25 air squats

5min-9min

15 Plate 2OH

20 Push ups

25 air squats

30 ab mat sit ups

9min-14min

15 Plate 2OH

20 Push ups

25 air squats

30 ab mat sit ups

35 SDHP

14min-20min

15 Plate 2OH

20 Push ups

25 air squats

30 ab mat sit ups

35 SDHP

40 DB Push Press

Buy out

800m run

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

P Snatches

6×2

increase weight every set

Metcon (Time)

4 sets

Every 4min

7 single arm Devil press 50/35

30 air squats

15 cals/200m run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

5 sets

2min on 1min off

A) buy in 50 dubz

Amrap

20 lunge hops

15 RKBS

B) buy in 15 cals

Amrap

12 box jumps

10 pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

0-15min

Every 90sec

200m run

15-35min

Emom

A) 15 wall balls

B) 10 Burpees

CrossFit Miami Beach – CrossFit

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Back Squat (2×3 @ 75%)

Back Squat (2×2 77.5%)

Back Squat (2×1 @ 80%)

Metcon (Time)

For time

7 Rounds

7 Deadlifts 185/115

5 Burpees

3 M.U

CrossFit Miami Beach – CrossFit

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Metcon (Time)

5 rounds

50 Dubz

21 v-Ups

15 KBS

9 hSPU

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams 2

120 push ups

100 H. P Cleans 95/65

80 Box Jumps

60 T2B

40 Hang P. snatch

20 burpee box jumps

• while one partner works the other runs 200m

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Friday

22min AMRAP

20 Single Arm DB S2OH 50/35

30 Air Squats

20 Alt DB Snatches

30 Air Squats

20 cals

30 Air Squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

7’ amrap

20 plate g2oh

10 plate OH lunges

10 db rows (5/5)

3’ rest

800m run

Into

30-20-10

Single arm devil press

Weighted step ups