CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Reps)
5Rds: 4min Work : 2min Rest
400m Run +
-Max KBS(24/16kb)
-Max Box Jumps
-Max KB G2O
-Max KB Front Rack Lunges
-Max Burpees over KB
MB Crossfit 071320
CrossFit Miami Beach – CrossFit
Metcon (Weight)
5min EMOM
5-7 Clusters
~rest 2min~
Metcon (AMRAP – Reps)
8min Ladder
3-6–9-12-15-18
• P. Cleans 135/95
•Pull-Ups
~rest 2min~
Metcon (AMRAP – Reps)
3min Amrap
Max Wall balls
MB Crossfit 071120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
4sets
5min on 2min off
35 Dubz
30 v-ups
20 H.R. Push ups
15 P. Snatches 95/65
MB Crossfit 071020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
6 sets
3min amrap – 1min of rest
15 Deadlifts 185/115
7 cal bike only arms
20 air squats
7 Burpees
Hyrox Conditioning 071020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 Dibz
75 Wall Balls
50 plate G2OH
25 Burpee Plate Jumps
MB Crossfit 070920
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min AMRAP
40 lunges
30 sit ups
20 devil cleans 50/35
*rx w/ a vest
Hyrox Conditioning 070920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
10 cal row
10 air squats
10 SDHP
MB Crossfit 070820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
3 sets
6min on: 2min off
100 Dubz
30 Box Jumps 24/20
15 Burpees
10 Pull-ups
Hyrox Conditioning 070820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
2 Rounds
40 Wall Balls
30 H.R. Push ups
20 Pull ups
800m Run
MB CrossFit 070720
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
10min EMOM
Odd 6-10 Strict HSPU
Even 20 Hollow Rocks
Rest 5min
Metcon (AMRAP – Reps)
4 sets of 1min to complete each
•15-18 cal row 12-15 for ladies
•15-18 wall balls 20/14
•9-12 C2B Pull Ups
•9-12 KB G2OH 32/24
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