CrossFit Miami Beach – CrossFit

Snatch skill work (No Measure)

50 Squat Snatches barbell only

Gideon (Time)

5 sets
15 T2B
12 Box Jump Overs 24/20
9 single arm Devil press 50/35
*rest 1min after each round

CrossFit Miami Beach – Hyrox Conditioning

033023 (No Measure)

5 sets

3’ on 1:30’ off

16 box jump over
12 pull ups
8 single arm devil press
With time remaining:
Max cal row

Buy out:
50 plank up downs
30 plank thru with db

CrossFit Miami Beach – CrossFit

Spring Cleaning (AMRAP – Rounds and Reps)

6 sets
3min on 1min off
Amrap
12 cal row
6 SHSPU
3 Squat Cleans 185/125

CrossFit Miami Beach – Hyrox Conditioning

032923 (No Measure)

Every 7’ for 28’

30/25 cal bike
25 burpee to target
20 t2b

CrossFit Miami Beach – CrossFit

Seven-ish (Time)

7 Rounds
7 reps each
Snatch 135/95
Wall Ball 20/14
PUll-Up
Burpee (bF)lol
Box Jump 24/20
T2B
Bike

CrossFit Miami Beach – Hyrox Conditioning

032823 (No Measure)

-800m run-
3 rounds
20 kbs
25 wall balls
-600m run-
2 rounds
20 push ups
25 kb lunges
-400m run-
1 round
30 kb sdhp
50 air sorry

CrossFit Miami Beach – CrossFit

Clean and Jerk (15min to find 1 RM)

Escalator (AMRAP – Reps)

12min Ascending Ladder
1-3-5-7-9-11-13-15…
Power Clean (135/95)
S2OH (135/95)
Bar-Hopping Burpee

CrossFit Miami Beach – Hyrox Conditioning

032723 (No Measure)

Every 2:30 for 22:30

A- 15/12 cal bike
20 db snatch
B- 15/12 cal row
20 db squats
C- 75 dubz
20 db hang p.clean (10/10)

Rest 2:30

5’ emom
20” bike sprints
40” rest

CrossFit Miami Beach – CrossFit

032623 (Time)

5 rounds
20 cal row
15 Deadlifts 155/105
Lunges
15 weighted sit ups

CrossFit Miami Beach – CrossFit

032523 (Time)

Teams of 2
4 rounds
2x200m run
24 Front squats 135/95
18 S2OH
12 M.U.