CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Hero Hopper Friday
Blake
Felix the cat
Sgt. Wyt
Rene
Car 294
Omar
Marston
Jack
Laredo
Bert
Hyrox Conditioning 012320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Teams of 2
5000m row
•while one partner is working the other partner must complete a round of:
100m run
10 DB snatches
10 k2E
MB crossfit 012320
CrossFit Miami Beach – CrossFit
Back Squat (3×20 @ 50%)
Yummy (AMRAP – Rounds and Reps)
14min amrap
100 Dubz (40 attempts)
50 KBS 24/16
25 pull ups
MB Express 012320
CrossFit Miami Beach – 8pm Express Wod
Yummy (AMRAP – Rounds and Reps)
14min amrap
100 Dubz (40 attempts)
50 KBS 24/16
25 pull ups
Hyrox Conditioning 012220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 6min for 30min
100 Dubz
50 Lunges
30 KBS
MB Crossfit 012220
CrossFit Miami Beach – CrossFit
PoP Star (Time)
For time
1200m run
25 Power Cleans 155/105
25 ring dips
800m run
20 Power Cleans 155/105
20 ring dips
400m run
15 Power Cleans 155/105
15 ring dips
200m run
10 Power Cleans 155/105
10 ring dips
MB Express 012220
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Reps)
17 min Ladder
3-6-9-12-15-18-21
•P. Cleans 155/105
• Ring Dips
*200m run after every set
Hyrox Conditioning 012120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3Rounds
400m run
50 wall balls
500m row
50 push ups
30 cal bike
50 sit ups
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
5 sets
10 DB Bent over flies
5 -10 strict Pull ups
Chill (AMRAP – Rounds and Reps)
18min amrap
30 wall Balls 20/14
30 Burpees
30/20 cal row
MB Express 012120
CrossFit Miami Beach – 8pm Express Wod
Chill (AMRAP – Rounds and Reps)
18min amrap
30 wall Balls 20/14
30 Burpees
30/20 cal row
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