CrossFit Miami Beach – CrossFit

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Metcon (Weight)

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

100m Run

CrossFit Miami Beach – MB Comp

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Metcon (AMRAP – Reps)

Strength/Skill

EMOM x 8 MINUTES

MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows

MIN 2 – 15 DB Floor Press

Metcon (Time)

Workout

NCFIT BENCHMARK WORKOUT

“CARDIO HEAVEN”

FOR TIME

50 Plate Ground to OH (45/35)

1000m Row

800m Run

50/40 Cal Bike

50 Plate Ground to OH

-20:00 Time Cap-

CrossFit Miami Beach – CrossFit

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Metcon (Time)

AMRAP x 15 MINUTES

4 DB Cleans

8 DB Thrusters

12 V-Ups

16 Double-Unders

5min rest

For time

800m run

30 burpee box jumps

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (AMRAP – Reps)

Max DU in 5min
*Everyone attempts DU

**For more of a challenge, Max Unbroken

Metcon

Metcon (Time)

100 KBS

100 Burpees
*Break up reps however you like

**Every 2min 100m Run

***Begin with 100m Run

Metcon

Metcon (Time)

Tabata: Wall Plank

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

19min amrap

Follow the leader

3 Hang Power Snatch 115/75

6 T2B

9 bar hopping burpees

6 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Workout

EMOM x 24 MINUTES

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Run

MIN 3 – 15 Box Jumps

MIN 4 – :45 Side Plank*

*Rounds 1 & 3 & 5 – Right Side Plank

Rounds 2 & 4 & 6- Left Side Plank

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday!!!!!

CrossFit Miami Beach – MB Comp

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Metcon (Weight)

Strength/Skill

5-5-5-5-5

Tempo Deadlift (31X1)

()

Metcon (Time)

4 SETS

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time:

3 rounds

500m row

50 sit ups

50 Push ups

50 lunges

20 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Workout

FOR TIME

500m Row

40 Push-Ups

400m Row

30 Push-Ups

300m Row

20 Push-Ups

200m Row

10 Push-Ups

200m row

10 lunges

300m row

20 lunges

400m row

30 lunges

500m row

40 lunges