CrossFit Miami Beach – CrossFit

Patterns (AMRAP – Reps)

20min emom
•12/9 cal ski erg
•10 Thrusters 95/65
•10/7 cal bike
•10 P. Cleans 95/65

CrossFit Miami Beach – Hyrox Conditioning

031023 (No Measure)

3 Rounds
500m row
400m run

Rest 3min

7 rounds
30 Dubz
10 Alt DB Snatches

Buy out
100 sit ups

CrossFit Miami Beach – CrossFit

Snatch Complex (Weight)

Snatch Complex
4 sets
2 P. Snatches
2 OH Squats

Increase weight by feel

Way to Move (AMRAP – Rounds and Reps)

12min amrap
5-3-1 Pull Ups-C2B-M.U.
12 Box Jumps 24/20
200m run

CrossFit Miami Beach – Hyrox Conditioning

030923 (No Measure)

Every 10min for 30min
50/40 cal bike
35 KB SDHP
20 Burpees

CrossFit Miami Beach – Hyrox Conditioning

030823 (No Measure)

Every 5min for 25min
50 Dubz
30 Lunges
10 T2B
400m run

CrossFit Miami Beach – CrossFit

Sum 2 See (Time)

3 rounds
60 Dubz
50 Sit Ups
40 Push Ups
30 cal row
*rest 90sec

CrossFit Miami Beach – CrossFit

BNB (Time)

10 rounds
10 Alt DB Snatches 50/35
8 Box Jump overs
6 cal Bike

*rest 1min after every round

CrossFit Miami Beach – Hyrox Conditioning

030723 (Time)

80 cal row
60 WallBalls
40 Pull Ups
60 Cal Row
40 WallBalls
20 Pull Ups

CrossFit Miami Beach – CrossFit

Clean Complex 030623 (Weight)

4 set
1 Squat Clean
2 Front squats
1 Jerk
*increase weight every set

Decisions (AMRAP – Reps)

5 rounds
1min of work
10 Deadlifts 225/155
*remaining time max bar hopping burpees

CrossFit Miami Beach – Hyrox Conditioning

030623 (AMRAP – Reps)

5 sets
4min amrap: 2min rest
Buy in: 200m run
15 Burpee Box Jump overs
10 KBS
*remaining time max cal bike