CrossFit Miami Beach – CrossFit

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MIA (Time)

200m Run

25 DeadLifts 155/105

400m Run

20 Power Cleans

600m Run

15 S2OH

800m Run

10 Clean and Jerks

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Running drills across the gym

7min to complete

800m run

30 step ups

Go every 4 mins

2x400m run

20 T2B

Go every 3min

4x200m run

25 wall balls

800m recovery run

Core

Each section is 2rds (40 on/20off)

Sec1

Plank jack

Tuck jumps

1min REST

Sec2

Alt v-up toe touch

Straight leg sit-ups

CrossFit Miami Beach – CrossFit

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Cluster (Strength 18min to reach 1RM •Cluster)

Squat Clean Thruster

NY (AMRAP – Reps)

9min amrap

Buy in:

50 KB G2OH 24/16

100 walking lunges

*remainder of time max Dubz

CrossFit Miami Beach – MB Lift

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Metcon (No Measure)

10 min shoulder and leg warmup

Banded Strict Press

4×6

Front Squat

4×4 @ 225 tempo 41X0

Jerk Complex

5 Sets

1 Front squat + 2 split jerks

CrossFit Miami Beach – CrossFit

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21 Guns (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 21 minutes of:

400m Run

21 Push-ups

21 Box jumps (24”/20”)

15 Burpees

9 Pull-ups

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

For time

30 cal Bike

50 Front Squat 155/105

30 Cal Bike

100 H.R Push Ups

50 cal Row

100 KBS 24/16

50 Cal Row

CrossFit Miami Beach – CrossFit

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Crow (AMRAP – Rounds and Reps)

20min amrap

200m Run

7 P. Snatches 135/95

14 T2B

CrossFit Miami Beach – CrossFit

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Overhead Squat (Every min on the min for 7min • 7 OH Squats )

Phoenix (Time)

100 Wall Balls 20/14

75 Russian KBS 32/24

50 Ring Rows

25 Burpees

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

10min amrap

10 reps each

•banded good mornings

•banded bicep curls

•banded high pulls

•banded Pull aparts

•banded tricep ext

Falcon (Time)

5 Rounds

12 DeadLifts 155/105

9 Hang Power Cleans

12 cal Bike

9 ring dips

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm- up

3rds

30 single under

10 Sampson stretch

5 inch worms

Each sec is 2 rds of 40 on/20 off w/

4min to run 400m recovery run

After each sec

Sec1

6 high knees/6 lunge hops

6 Mt climbers/ 3 push ups

6 toe touches/ 10 bicycle crunches

Sec2

5 T2B/3 burpee reach

5 narrow squats/ 5 squat jumps

8 shoulder taps/ 5 supermans

Sec3

6 crab toe touch/6 V-ups

6 side lunges/3 tuck jumps

4 spider man push ups/4 plank knee to chest

After last run

1000m row sprint