CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24min amrap
12 Burpees
16 wall balls
200m run
24 sit ups
Hyrox Conditioning 103119
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
25min emom
•cal bike
• burpees
•kbs
•slam Balls
•rest
Hyrox Conditioning 103019
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
15min amrap
500m row
20 DB Snatches
20 Squat jumps
4min rest
15 min amrap
400m
20 pull ups
15 DB Thrusters
MB CrossFit 103019
CrossFit Miami Beach – CrossFit
Metcon (Weight)
7x 2
Squat Snatches
95-135-155-165-185-205-AHAP
Metcon (AMRAP – Rounds and Reps)
6 sets
2min on:1min
8 DB S2OH (right) 50/35
8 OH Lunges
8 cal row
8 DB S2OH (left) 50/35
8 OH Lunges
8 cal row
Hyrox Conditioning 102919
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 Dubz
100 lunges
75 Dubz
75 v-ups
50 Dubz
50 SDHP
25 Dubz
50 SDHP
50 Dubz
75 sit ups
75 Dubz
100 lunges
100 Dubz
MB CrossFit 022919
CrossFit Miami Beach – CrossFit
Metcon (Time)
30 ring M.U.
10min cap
Metcon (Time)
5 rounds
10cal Bike
15 SDHP 95/65
30 push ups
Hyrox Conditioning 102819
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
2 rounds
5min
buy in: 500m row
Amrap
20 wall balls
10 push ups
1min rest
5min
Buy in: 400m run
Amrap
20 KBS
15 box jumps
1min rest
5min
Buy in: 25/20 cal bike
Amrap
20 Step ups
15 burpees
1min rest
MB CrossFit 102819
CrossFit Miami Beach – CrossFit
Metcon (Weight)
5 sets
2 squat cleans
2 Jerks
•increase weight every set
Back Squat (3×3 @ 85%)
Metcon (Time)
3rounds for time
12 H. power Cleans 135/95
200m run
12 S2OH
200m run
MB CrossFit 102719
CrossFit Miami Beach – CrossFit
Felix the Cat (Time)
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bars
MB CrossFit 102619
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
21min Amrap
100 Syncro Lunges
50 p. cleans 135/95
100 syncro air squats
50 S2OH
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