CrossFit Miami Beach – CrossFit

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Metcon (Time)

2min on 1min off

15 cal row buy in

Remaining time max Burpee Box Jump overs 24/20

*continue until 100 Burpee Box Jump overs

CrossFit Miami Beach – CrossFit

Clean and Jerk (15min
Work to a heavy clean and jerk
•squat clean + Jerk)

Hang High (Time)

3 rounds

15 T2B

3 Squat Cleans 205/135

Rest 3 Min

3 rounds

15 T2B

3 Squat Cleans 205/135

CrossFit Miami Beach – Hyrox Conditioning

010223 (Time)

10 rounds

15 wall balls
10 push ups
5 kb G2OH

Rest 1’ after every round

CrossFit Miami Beach – CrossFit

123122 (Time)

Teams of 2
Buy in:
2022m row

3 rounds
31 wallballs 20/14
31 alt DB Snatches 50/35
31 OH Lunges 50/35
31 Burpees

Buy out
2023m row

CrossFit Miami Beach – CrossFit

Rose (AMRAP – Rounds and Reps)

Teams of 2
10min ladder
8/8 cal bike
2-4-6-8-10-12-14
•clusters 165/115

Rest 3min

Anna (AMRAP – Rounds and Reps)

10min ladder
8/8 cal ski erg
4-8-12-16-20-24-28-32
•HSPU

CrossFit Miami Beach – Hyrox Conditioning

123022 (No Measure)

Every 5 min for 25 min

20 cal row
20 cal ski erg
20 cal bike

CrossFit Miami Beach – Hyrox Conditioning

122922 (AMRAP – Reps)

2rounds
3min on 2min off

A) 400m run
Max Burpees

B)400m run
Max DB Lunges

C) 400m run
Max inverted rows

CrossFit Miami Beach – CrossFit

Front Squat (Every 2min for 10min
10x @ 170-175/130-135lbs)

Pick up to Get Down (AMRAP – Reps)

5 sets
2min of work: 1min of rest
Buy in:
50 Dubz
15 Deadlifts 155/105
*remaining time max v-Ups

CrossFit Miami Beach – Hyrox Conditioning

122822 (AMRAP – Reps)

1000-800-600-400-200m
Row

*after every set
15 Push Ups
30 sit ups

CrossFit Miami Beach – CrossFit

I get around (Time)

800m run
25 H. Power Cleans 135/95

5 Rounds
5 Pull Ups
10 Push Ups
15 air Squat

25 H. Power Cleans 135/95
800m run