CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

6 rounds

7 S2OH 135/95

9 T2B

11 BoxJumps 24/20

200m run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Rounds and Reps)

Every2min for 20min

12 RKBS

10 wall balls

8 cals

CrossFit Miami Beach – CrossFit

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Yvonne (Time)

For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (50/30 lb)

400 meter Run with Partner

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2 Rounds

30 Clean and jerks 135/95

2x200m Run

40 T2B

2x200m Run

50 Box Jump overs 24/20

2x200m Run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

50 cal row

50 squat jumps

50 DB Push Press

50 Lunge Hops

50 floor press

50 cal row

CrossFit Miami Beach – CrossFit

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Clean Annie (Time)

50-40-30-20-10

•Double Unders

•sit ups

*after each set 5 P. cleans at 205/125

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

22min Amrap

12 Alt Hang DB P. snatches 50/35

12 DB Lunges

12 Burpees

12 DB Lunges

12 Alt Hang DB cleans

12 DB Lunges

12 Burpees

12 DB Lunges

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

6 sets (2 Rounds)

3min of work:2min off

Buy in: 400m run

A) 25 wall balls

Remaining time sit ups

B) 25 KBS

Remaining time v-ups

C) 20 renegade rows

Remaining Time hollow rocks

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

7 rounds

100m run

7 SDHP

7 Gblet Squats

7 burpees

7 DB Push Press

7 cal row

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18min Amrap

5 Hang P. Cleans 155/105

8 C2B Pull ups

11 HSPU