CrossFit Miami Beach – Hyrox Conditioning

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Jane Woods (AMRAP – Rounds and Reps)

34min Amrap

400m run

19 Box jumps

19 cal row/bike

8 P. cleans 155/105

6 S2OH

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

20min ladder

200m run

10 Single arm DB S2OH 50/35

10 pistols/air squat

200m run

20 Single arm DB S2OH 50/35

20 pistols/air squats

200m run

30 Single arm DB S2OH 50/35

30 pistols /air squats

200m run

40 Single arm DB S2OH 50/35

40 pistols/air squats

…….

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Rounds and Reps)

3 rounds

6min Amrap- 3min rest

30 lunges

25 cal row/bike

20 DB Snatches

15 V- ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

16min Amrap

2 P. Cleans 185/115

2 Hspu

2 T2B

2 P. Cleans 185/115

4 Hspu

4 T2B

2 P. Cleans 185/115

6 Hspu

6 T2B

4 P. Cleans 185/115

8 Hspu

8 T2B

4 P. Cleans 185/115

10 Hspu

10 T2B

4 P. Cleans 185/115

12 Hspu

12 T2B

6 P. Cleans 185/115

14 Hspu

14 T2B

6 P. Cleans 185/115

16 Hspu

16 T2B

6 P. Cleans 185/115

18 Hspu

18 T2B

8 P. Cleans 185/115

20 Hspu

20 T2B

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

3 rounds

800m run

30 wall balls 20/14

30 Russian KBS

30 Burpeea

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

50 cal bike

50 P. Snatches

100 push ups

100 Squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

7 rounds

10 DB OH Lunges

20 Dubz

10 DB Goblet Squats

20 Dubz

10 DB Push up rows

20 Dibz

10 weighted sit ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

18min Amrap

2 rounds

5 Clusters 135/95

15 Pull ups

7 Bar facing Burpees

30 Dubz

2 rounds

4 Clusters 155/105

10 C2B Pull ups

7 Bar facing Burpees

30 Dubz

2 rounds

3 Clusters 185/115

5 Muscle ups

7 Bar facing Burpees

30 Dubz

*remaining time Amrap clusters at 185/115

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Every 6min for 24min

A) 40/30cal

30 wall balls

10 burpees

B) 600m run

30 KBS

10 Burpees

C) 40/30 cal

30 box jumps

10 burpees

D) 600m run

30 DB Snatches

10 burpees

CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 Rounds

36 Push Ups

200m run

36 air Squats

200m run

36 Russian KBS 32/24

200m run

36 lunges (per leg)

200m run