CrossFit Miami Beach – CrossFit
Tombstone (AMRAP – Reps)
6 rounds: 2min / 2min rest
10/7cal Bike or 13/10 cal Row
10x Burpee Box Jump (24/20)
Max Double-under in remaining time
Hyrox Conditioning 100118
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
5min AMRAP
5 Burpee
10 Mt climber
5 push ups
(after each movement run to the end of the gym then perform the next movement)
Fight on bad style
Battle rope
Box jump
KB G2OH
Burpee
Row
2min rest
6min
200m run
Bear crawl ½ gym /broad jump remaining
2min rest
Core
3 rds
40/20
Hallow jacks
Crab toe touch
MB Crossfit 100118
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
6min amrap
Clusters 155/105
Quick Draw (AMRAP – Rounds and Reps)
12min amrap
Buy in: 800m run
30 Hang Cleans 135/95
50 Step Ups 24/20
MB Crossfit 093018
CrossFit Miami Beach – CrossFit
Metcon (Time)
2 Rounds
50 OH single arm Lunges 50/35
25 Burpees
50 sit ups
25 cal Bike
MB Crossfit 092918
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
50 Power Cleans 135/95
50 Front Squats
50 Jerks
•Every top of 3min both partners run 200m
Hyrox Conditioning 092818
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
1 mins each 2 rds
mt. climbers
sonics
Sampson stretch
3 rds
1 min to complete the movement amount range (like an emom)
1. 5-7 10m shuttle run (down&back is 1)
2. 6-10 Burpees
3. 4-8 Strict pull ups
4.10-15 box jumps
5. 12-15 KB swings
6. 10-15 tuck jumps
7. 10-15 box dips
8. 8-12 t2b
9. 10-15 BD curl
10 rest 1 min
4 min rest
400m farmers carry
MB Crossfit 092818
MB Crossfit 092718
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Weightlifting
OH Squats (off rack)
5×10
•Athletes choice in weight
Trip for 2 (Time)
Teams of 2
50 DB Snatches
30 cal Row or bike
50 HR Push Ups
30 cal Row or bike
50 synchronized lunges
30 cal Row or bike
50 double sit ups
Hyrox Conditioning 092718
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Running drills across the gym
3 rds each section w/ 1min rest btwn sections
1min to run 200m 1min of work 30sec of rest
Sec1
200m run
Wall balls
Rest
Sec2
200m run
Full Kb swings
Rest
Sec3
200m run
Spiderman push ups
Rest
Sec4
200m run
Burpees
3min rest
Core
3 rd 40 on/20 off
Cork screws
Plank rocks
Supermans
MB Crossfit 092618
CrossFit Miami Beach – CrossFit
Your Move (Time)
Every 5 min for 20min
50 Dubz
30 wall balls
10 DeadLifts
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