CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min partner Wod

You Go I Go

12/8 cal Bike

10 Deadlifts 185/115

10 Burpees

5 Front Squats

5 Burpees

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

Teams of 2

30 P. Snatches 135/95

400m run together

60 box jumps 24/20

400m run

90 Russian KBs 32/24

400m run together

60 box jumps 24/20

400m run together

30 P. Snatches 135/95

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

3RFT

800m Run

15 DB Strict Press

30 DB Box Step Ups

Metcon (Distance)

“Death by 10 meters”

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Metcon (No Measure)

Core Finisher

4rds NFT

50m Double KB OH Walk(Heavy)

25 KB Plank Pull Thrus

CrossFit Miami Beach – CrossFit

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Metcon

Metcon (Time)

7 rounds

7 Clusters 135/95

9 pull ups

11 cal row

13 V-ups

30 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

Team of 3

Bike/row 300 Calories

*Split Cal however like

Metcon (AMRAP – Reps)

10min Ladder

10 Alt DB Snatches

10 Burpees

30s Hollow Hold/Plank hold

15 Alt DB Snatches

10 Burpees

30s Hollow Hold

20 Alt DB Snatches

10 Burpees

30s Hollow Hold

*Add 5 DB Snatches

Metcon

CrossFit Miami Beach – CrossFit

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Back Squat (5×1 Work up to 90-95%)

Metcon (Time)

21-15-9-15-21

•deadlifts 185/115

•H.R Push ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

3 sets

6min amrap: 3 min rest

8 OH Lunges

8 Bar Hopping Burpees

8 T2B

Set 1: 95/65

Set 2:115/75

Set 3: 135/95

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rds: 5min:2min

20 DB Thrusters(50/35lbs)

20 BJ

20 KBS(24/16kg)

20 Burpees over DB

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (No Measure)

Every 3minx9

A. 200m Odd Object Carry- sandbag, plate, slam ball, KB, Ricky, etc

B. 500m/400m Row

C. 30 RKBS(32/24kg) + 20-30 Sit-Ups

*Switch station every interval

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

3 sets

Loopy ladder

Metcon (Time)

5 rounds

400m run

30 sit ups

20 Alt DB Snatches 50/35

10 cal Bike