CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

18min amrap

50 Dubz

40 step ups

30 Russian KBs 32/24

20 Hang P. cleans 135/95

10 Strict Hspu

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Calories)

Teams of 2

5 min max cal bike/row

Rest 1 min

5 min max cal row/bike

Rest 3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7 DB power cleans

7 DB push press

7 Burpees over DB’s

*Partner 1 completes a round, while Partner 2 rests. Then switch.

Then…

Rest 3min

Metcon

Metcon (AMRAP – Reps)

12min

15 under overs w/ partner

30 synchro push with alt high fives top of each

60 alt DB snatch (50/35)

120 DU/260 singles

Amrap wall balls

*Score is number of Wall Balls completed by each team

CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

5 sets

3 min Amrap 1min off

3 P. cleans 135/95

6 T2B

9 Pushups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (No Measure)

10min EMOM

100m Sprints

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

CrossFit Miami Beach – CrossFit

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Back Squat (3×20 @ 40%)

Pop Up (AMRAP – Rounds and Reps)

14min amrap

30 Alt DB Snatch 50/35

200m run

10 cal bike

CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Reps)

17min amrap

30 Alt DB Snatch 50/35

200m run

10 cal bike

CrossFit Miami Beach – CrossFit

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Betty (Time)

5 Rounds For Time

12 Push Presses (135/95 lb)

20 Box Jumps (24/20 in)

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

4 rounds

2x200m run

30 Deadlifts 155/105

30 bar hopping burpees

30 pull ups

CrossFit Miami Beach – CrossFit

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Hands Down (Time)

For time

15 Power Snatches 135/95

30 H.R. Push ups

60 sit ups

90 wall balls

60 sit ups

30 H.R. Push ups

15 P. Snatches

CrossFit Miami Beach – 8pm Express Wod

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Metcon (AMRAP – Rounds and Reps)

17min amrap

5 P. Snatches 135/95

10 H.R Push ups

20 sit ups

30 wall balls 20/14