CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill:

5min of kip drills

Abdiel (Time)

4 Rounds for time

12 floor Press 155/105

17 Pull-ups

35 air Lunges (any way)

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Partner 6 min AMRAP

1-Row

2- 10 Sonics

Bear crawl out

10 scorpions

Duck walk back

10 min ascending ladder 2xDB

1,2,3,4,5……

Cleans

Front squat

10,20,30,40……

Dubz

Run 100m after each round

3mins rest

10 min to complete descending ladder

10,9,8,7,6,5,4,3,2,1 done

DB thrusters

Reverse Lunges (each side)

Curl & press

Push up row ( each side)

Leg raise to hip raise

Core

3 x max Hang L hold

CrossFit Miami Beach – CrossFit

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Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

18min to complete

Teams of 2

5 Rounds

24 DeadLifts 155/105

18 H. Power Cleans

12 S2OH

*remaining time max wall balls

*score is wall bls

CrossFit Miami Beach – CrossFit

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Frazier (AMRAP – Reps)

10min amrap

10 Front Rack Lunges 135/95

20 H.R. Push ups

3min Rest

10min amrap

20 KBS 24/16

20 V-Ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Coaches choice

CHIPPER

100 jump squats

90 V-Ups

800m run

70 Russian kb swings

60 step ups

50 Burpees

40 ring rows

30 push ups

20 cal on bike

10 up and sprawls

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

6min AMRAP partner row

10 scorpions

10 m out bear crawl

10 sonics

10m spider lunge back

8min AMRAP

10 burpee box jump overs

15 Double DB cleans

20 alt curls

2min rest

6min AMARP

30 dubz

20 wall balls

10 burpee reach

2min rest

4min AMARP (empty BB)

5 front squats

5 press

10 thrusters

5 burpees over the Bar

5 min rest

1000m max row

CrossFit Miami Beach – CrossFit

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Ali (Time)

Every 6min for 24min

400m Run

20 Alt DB Snatches 50/35

20 wall Balls 20/14

CrossFit Miami Beach – CrossFit

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Assault Bike 2 (AMRAP – Reps)

2min max cal

Lennox (AMRAP – Rounds and Reps)

14min Amrap

7 Power Cleans 155/105

10 Box Jumps 30/24

14 Pull Ups

CrossFit Miami Beach – CrossFit

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Holyfield (Time)

For time

10 Rounds

10 single arm DB S2OH

30 Dubz

10 T2B