CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

8min

Max Cal Bike

2min rest

Metcon (AMRAP – Reps)

8min max cal

Row

2min rest

Metcon (AMRAP – Rounds and Reps)

8min amrap

50 Dubz

30 step ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

EMOMx6

Odd: Max Weighted Wall Sit

Even: Max Chin Above Bar Hold (Any grip)

Metcon (Calories)

4 Rds

4min AMRAP

20 Shuttle Runs(10m)

30/20 Cal Bike

Max Cal Row

Rest 4min after each round

Metcon

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Squat snatches

10 reps each @

•135/95

•155/105

•185/115

Metcon (Time)

5 rounds

20m sled Push 180lbs

5 Squat Cleans 205/125

20 H.R. Push ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

50 DU

10 Burpees

40 DU

10 Burpees

30 DU

10 Burpees

20 DU

10 Burpees

10 DU

10 Burpees

20 DU

10 Burpees

30 DU

10 Burpees

40 DU

10 Burpees

50 DU

10 Burpees

*DU Scale down is Dolphin Jumps

RX+- do all DU unbroken

Finisher: 800m Farmer’s Carry

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

5 Min AMRAP

50 Wallballs (20/14)

Max Meter Row

Rest 5min

5min AMRAP

800m Run

Max Burpees

Rest 5min

5min AMRAP

50 Burpees

Max Cal on Bike

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Barbell

Squat Cleans

10 @ 185/115

10 @ 205/125

10 @ AHAP

Back Squat (5×1 @ 90%)

Metcon (Time)

30 Hang 2 OH 115/85

50 burpees

30 Hang 2 OH

CrossFit Miami Beach – CrossFit

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DRD (Time)

5 Rounds for Time

12 Box Jumps (24/20 in)

7 Deadlifts (225/155 lb)

55 Double-Unders

11 Pull-Ups

19 Russian Kettlebell Swings (70/53 lb)

96 meter Row

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

18min amrap

7 cal bike

7 Power Cleans 115/85

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

For time

1 mile run

8 rounds of Cindy

5 pull ups

10 push ups

15 air squats

800m run

6 rounds of Cindy

400m run

4 rounds of cindy

CrossFit Miami Beach – CrossFit

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Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes