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FIRST COME, FIRST SERVED

CrossFit Miami Beach – CrossFit

Back Squat (3×5 @ 65-75-85%)

Trigger (AMRAP – Reps)

5 sets
2min on 1min off
Buy in:
200m run
5 P. Cleans 205/135
*remaining time max bar hopping burpees

Score is total burpees

Announcements

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CrossFit Miami Beach – Hyrox Conditioning

051523 (Time)

10 rounds
15 cal row
15 push ups
15 sit ups
15 air squats

Announcements

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CrossFit Miami Beach – CrossFit

051423 (Time)

1000m row
100 Dubz
75 WallBalls 20-14
100Dubz
1000m row

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CrossFit Miami Beach – CrossFit

Carry On (AMRAP – Rounds and Reps)

Teams of 2
20min ladder
2-4-6-8-10-12-14-16-18….
•Squat Cleans 185/125
•M.U.
*every 3 sets 50 cal row
After 6,12, and 18

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CrossFit Miami Beach – Hyrox Conditioning

051223 (No Measure)

50 empty barbell thrusters
20 burpees
20/15 cal bike

50 empty barbell push press
20 burpees over the bar
20/15 cal bike

50 empty barbell front squats
20 bar facing burpees
20/15 cal bike

Starting at 0:00 and every 3:00 perform:
200m run

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CrossFit Miami Beach – Hyrox Conditioning

051123 (No Measure)

25’ emom

A- 12/9 cal ski
B- 10 shuttle runs
C- 15/12 cal row
D- 16 db snatch
E- 18 db lunges

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CrossFit Miami Beach – CrossFit

Front Squat (3×3 @ 70-80-90%)

Walk the line (Time)

For time
4 rounds
10 single arm Devil press 50/35
20 lunges
50 Dubz
20 Lunges

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CrossFit Miami Beach – Hyrox Conditioning

051023 (No Measure)

0:00 to 5:00

50/40 cal bike

5:00 to 10:00

2 rounds
10 box jumps
15 t2b
20 r.kbs

10:00 to 20:00

100/80 cal bike

20:00 to 30:00

4 rounds
10 box step overs with kb
20 v-ups
10 kb G2OH

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CrossFit Miami Beach – CrossFit

Ships creek (Time)

15-12-9-6-3
Deadlifts @ 225/245/275/295/315-135/145/155/165/175
*after every set
10 HSPU
200m run

Announcements

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CrossFit Miami Beach – Hyrox Conditioning

050923 (No Measure)

1200m run
10 pull ups
20 push ups
30 air squats

800m run
15 pull ups
30 push ups
45 air squats

400m run
20 pull ups
40 push ups
60 air squats