CrossFit Miami Beach – CrossFit

030523 (Time)

4 rounds
400m run
30 Goblet Squats 24/16
20 cal row
10 Pull ups

CrossFit Miami Beach – CrossFit

030423 (Time)

Ricky’s 30th
Teams of 2

BUY IN: 1993m row

4 rounds
30 DB OH lunges
30 Burpees over the row
30 T2b
30 DB snatch

BUY OUT: 2023m row

CrossFit Miami Beach – Hyrox Conditioning

030323 (No Measure)

Complete:

150 wall balls
100 kbs
50 burpees to target

Split the reps however you want
Every time you break:
50 dubz/100 singles

CrossFit Miami Beach – Hyrox Conditioning

030223 (No Measure)

1000m row
80 sit ups
60 db lunges
400m run
60 db lunges
80 sit ups
1000m row

Every 4:00 starting 0:00
20 db snatch

CrossFit Miami Beach – CrossFit

Warm up 030223 (No Measure)

Warm up
30 Mountain Climbers
30 Sit ups
20 Superman’s
20 Dive Bombers
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatches
15 OH Squats

Power Snatch (Power Snatches
5×3 increase weight on every set
)

Blow Out (Time)

3 Rounds

7 Ring M.U.

50 wall balls

100 dubz

16min Cap

CrossFit Miami Beach – CrossFit

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Chest pump (Time)

8 Rounds

8/6 cal Bike (upper body only)

15 Push Ups

30 Sit ups

CrossFit Miami Beach – Hyrox Conditioning

030123 (No Measure)

10 rounds

Complete every round as fast as you can!

Rest 1:00 after every round

15 cal bike
10 box jumps
5 db thrusters (2x DB)

CrossFit Miami Beach – CrossFit

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Never Ending Soul Crusher (Time)

30min running clock

0-10min to complete

75/60 cal Bike

40 Alt DB Snatches

10-20min to complete

800m run

50 Hang P. cleans 135/95

20-30min to complete

75/60 cal Row

50 Box jump overs 24/20

CrossFit Miami Beach – Hyrox Conditioning

022823 (No Measure)

3 rounds

20/15 cal row
15 burpees over the row
10 t2b

3 rounds

20/15 cal ski
15 single arm devil press
10 hollow rocks

3 rounds

75 dubz
15 burpees
10 triple touch v-ups

CrossFit Miami Beach – CrossFit

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Clean Complex022723 (Weight)

5sets increase weight every set
1 Squat Clean
1 Front Squat
1 Jerk

Soul taker (Time)

For time

50 Dubz

30 Bar Hopping Burpees

15 DeadLifts 225/145

30 Bar Hopping Burpees

50 Dubz