CrossFit Miami Beach – CrossFit

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Metcon (Time)

5 rounds

20 lunges

20 Sit ups

20 Deadlifts 155/105

20 Air Squats

200m run

CrossFit Miami Beach – CrossFit

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Metcon (Time)

21

•Single Arm Devil Press 50/35

•Pull ups

15

•Single Arm Devil Press

•C2B Pull ups

9

•Single Arm Devil Press

•Bar M.U.

15

•Single Arm Devil Press

•C2B Pull ups

21

•Single Arm Devil Press 50/35

•Pull ups

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday

•Eric Garner

•Vanessa Guillen

•wangari Maathai

•Tony Mcdade

•The Cookie

•Joel

•Jack Stanley

•The Fire Chief

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

100m Run

10 Hang Bandersnatch(R arm)

5 Burpees

10 H. Bandersnatch(L arm)

5 Burpees

100m Run

8 H. Bandersnatch(R arm)

5 Burpees

8 H. Bandersnatch(L arm)

5 Burpees

100m Run

6 H. Bandersnatch(R arm)

5 Burpees

6 H. Bandersnatch(L arm)

5 Burpees

100m Run

4 H. Bandersnatch(R arm)

5 Burpees

4 H. Bandersnatch(L arm)

5 Burpees

100m Run

2 H. Bandersnatch(R arm)

5 Burpees

2 H. Bandersnatch(L arm)

5 Burpees

Metcon (No Measure)

Finisher:

100 Hollow Rocks

75 Supermans

50 Plank Dips

25 Triple V-Ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

1000-800-600-400-200 Meter Row

*After each row…

-100 Meter Farmers Carry

-30 Lunges *can do weighted:)

CrossFit Miami Beach – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Tactical Thursday

25min Amrap

10 pull ups

20 H.R. Push Ups

30 Squats

400m row

*Rx w/ a vest

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Team of 2

Buy In: 800m Run(Alt 200m Runs each person)

Then 16 Rds(8 each), Follow the leader…

9 Wall Balls

6 T2B/V-Ups

3 Burpee Box Jump

Buy Out: 400m Run(Alt 100m Run each)

CrossFit Miami Beach – CrossFit

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Metcon (Time)

7 rounds

7 deadlifts 185/115

7 T2B

7 Box Jumps 24/20

7 cal row

28 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

250m Row/Bike

12 DB Squat Thrust->Renegade Row-> DL

–Rest 2min–

5min AMRAP

50 DU/100 Singles

12 DB Thrusters

–Rest 2min–

4min AMRAP

200m Run

12 DB S2O

–Rest 2min–

3min AMRAP

6 Burpees

12 DB Sit-Up Press

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

5 sets

1min

10 cal bike

Remaining time

•max strict Press 95/65

1min

10 Burpees

Remaining time

•max step ups

1min rest

Rest 2min

Metcon (AMRAP – Rounds and Reps)

6min Amrap

10 SDHP 32/24kg

20 lunge hops