CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Ladder
1-2-3-4-5-6-7-8-9-10..
•S2OH 135/95
2-4-6-8-10-12-14-16-18-20..
•Pistols
3-6-9-12-15-18-21-24-27-30…
•Pull ups
Hyrox Conditioning 102020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
8min EMOM
Odd: 25 Hollow Rock
Even: Piked HS Walk around box or 20 Plank Shoulder Taps
Metcon (AMRAP – Rounds and Reps)
1 Mile Run
Then AMRAP
20 KB G2O
20 Plank Pull Thrus
20 Russian Twists(R+L=1)
*20min Cap
MB Crossfit 102020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5min Amrap
Buy in:100 Dubz
12 P. Cleans 135/95
4 Burpee B.J.O 24/20
~rest 3min~
5min Amrap
Buy in:100 Dubz
8 P. Cleans 155/105
4 Burpee B.J.O 24/20
~rest 3min~
5min Amrap
Buy in:100 Dubz
4 P. Cleans 185/115
4 Burpee B.J.O 24/20
MB CrossFit 101920
CrossFit Miami Beach – CrossFit
Metcon (Time)
90 wall balls 20/14
70 cal bike (1200m run)
50 alt DB Snatches
30 T2B
10 M.U.
Hyrox Conditioning 101920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
15 Cal AB
12 DL Split Leg DL
9 Burpee to Plate
*Rest 1min after each round
MB CrossFit 101820
CrossFit Miami Beach – CrossFit
Metcon (Time)
8 rounds
25 Dubz
12 Step ups 50/35
6 sing arm devil presses 50/35
MB CrossFit 101720
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
100 Front Squats 95/65
75 Pull ups
50 P. Snatches
*evert time you break 7 synchro burpees
Hyrox Conditioning 101620
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 step ups
100 Anchored sit ups
100 floor press
50 step ups
50 anchored sit ups
50 floor press
MB CrossFit 101520
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min Ladder
3 Bear Complex 65/45 (before every set)
1-2-3-4-5-6-7-8-9-10-11….
•burpees
•T2B
Hyrox Conditioning 101520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
2min on/1min off
8 Rounds
10 Box Jumps
10 SDHP
*remaining time cal bike
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