CrossFit Miami Beach – 8pm Express Wod

View Public Whiteboard

Metcon (AMRAP – Reps)

17min amrap

Ascending ladder

1-2-3-4-5-6-7-8-9-10-11…

•P. cleans 185/115

*100m run after every set

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

Run Angie, Run

50 Pull-Ups

100m Run

50 Pull-Ups

100m Run

50 Push-Ups

100m Run

50 Push-Ups

100m Run

50 Sit-Ups

100m Run

50 Sit-Ups

100m Run

50 Air Squats

100m Run

50 Air Squats

100m Run

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Butch and Sundance (Time)

Teams of 2

Follow the leader

AFAP

A)250m Row

15 thrusters 95/65

25 Russian KBS 32/24

15 Thrusters

250m Row

B)200m Row

10 thrusters 95/65

20 Russian KBS 32/24

10 Thrusters

200m Row

C)150m Row

5 thrusters 95/65

15 Russian KBS 32/24

5 Thrusters

150m Row

CrossFit Miami Beach – 8pm Express Wod

View Public Whiteboard

Metcon (AMRAP – Reps)

4min amrap each section

2min rest between each

A)250m Row

15 thrusters 95/65

25 Russian KBS 32/24

B)200m Row

10 thrusters 95/65

20 Russian KBS 32/24

C)150m Row

5 thrusters 95/65

15 Russian KBS 32/24

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon

Metcon (No Measure)

5Rds

1min: 1min Rest

10 DB Strict Press

20 Ball Slams

-Rest 5min-

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Follow the leader….

25min AMRAP

15 Cal Bike

20 Alternating DB Snatches

50m Single Arm DB OH Walk

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Corkscrew (Time)

For time

25/25 single arm DB Clean 50/35

50 Burpee Plate Jumps 45/25

100 single DB Lunges 50/35 (hold dB any which way)

15/15 single arm DB Clean 50/35

30 Burpee Plate Jumps 45/25

50 single DB Lunges 50/35 (hold dB any which way)

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Triple threat pt. 1 (AMRAP – Rounds and Reps)

7min amrap

20 Cal Bike

15 DeadLifts 135/95

10 Pull ups

2min rest

Triple threat pt. 2 (AMRAP – Rounds and Reps)

7min amrap

25 cal Row

20 S2OH 135/96

10 Box Jumps

2min rest

Triple Threat pt. 3 (AMRAP – Rounds and Reps)

7min amrap

50 dubz

25 HR Push-Ups

15 Front Squats 135:95

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

1 Mile Run

15 Burpees

50 Walking Lunges

25 Air Squats

800m Run

15 Burpee BJ

50 Walking Lunges

25 WB

400m Run

15 Burpee Pull-ups

50 Walking Lunges

25 WB Sit-ups

200m Run

CrossFit Miami Beach – 8pm Express Wod

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

15mi amrap

15/15 single arm DB Clean 50/35

30 Burpee Plate Jumps 45/25

50 single DB Lunges 50/35 (hold dB any which way)

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Victoria (Time)

5 Rounds for Time

10 Thrusters (95/65 lb)

14 Box Jumps (24/20 in)

12 Sumo-Deadlift High-Pulls (95/65 lb)

12 Burpees

27 Kettlebell Swings (1.5/1 pood)