CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursdays
4 Rounds
50 Lunges
40 sit ups
30 Alt DB Snatches 50/35
200m run
Hyrox Conditioning 121720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10min AMRAP
200 m run
30 squats
15 push ups
7 pull ups
2min rest
8min AMRAP
10 Burpee tuck jumps
20 sit ups
30 Russian KB swings
2min rest
6min AMRAP
25 wall balls
50 dubz
2min rest
400m run
MB Crossfit 121620
CrossFit Miami Beach – CrossFit
Metcon (Time)
15min cap
50 WallBalls 20/14
50 Box Jumps 24/20
50 WallBalls
*Every min on the Min 5 Deadlifts 225/145
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 HSPU
10 Dips
15 Push ups
20 Dubz
Hyrox Conditioning 121620
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3 Rounds
30 cals
25 Box Jumps
20 DB Thrusters
15 Bent over rows
MB Crossfit 121520
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
3 Rounds
2min of work: 1min rest
A) 18 cal remaining time max pull ups
B) 18 cal remaining time max Burpees
C) 18 cal remaining time Max T2B
Hyrox Conditioning 121520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
3min AFAP
30 burpees
30 DB Snatches
30 DB Lunges
30 V-Ups
30 SDHP
2min rest
5min AFAP
30 SDHP
30 burpees
30 DB Snatches
30 DB Lunges
30 V-Ups
3min rest
Complete
30 V-Ups
30 SDHP
30 burpees
30 DB Snatches
30 DB Lunges
Hyrox Conditioning 121420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
12min Amrap
400m run
30 wall balls
20 Push ups
Rest 3min
12min Amrap
50 Dubz
35 KBS
15 pull ups
MB Crossfit 121420
CrossFit Miami Beach – CrossFit
Metcon (Time)
21-15-9
*P. Snatch 75/45
*OH Squats
50cal /800m run
9-15-21
*P. Snatch
*OH Squats
MB CrossFit 121320
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
12 Push ups
12 v-Ups
12 KBS 24/16
12 KB Lunges
200m run
MB Crossfit 121220
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
3 Rounds
20 Clusters 135/95
40 Burpees
60 Box Jumps 24/20
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