CrossFit Miami Beach – Hyrox Conditioning

022723 (No Measure)

Every 6’ for 30’ (5 sets)

400m run
30 push ups
25 kb G2OH
20 goblet squat

CrossFit Miami Beach – CrossFit

AGOQ 22.5 (Time)

3 Rounds for Time

50 calorie Row

15 Handstand Push-Ups

50 Double-Unders

Time Cap: 20 minutes

CrossFit Miami Beach – CrossFit

Valkyrie (Time)

Teams of 2

4 Rounds

400m run (together)

20 P. Snatches 135/95

20 Box jump overs 24/20

CrossFit Miami Beach – CrossFit

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

CrossFit Miami Beach – Hyrox Conditioning

022423 (Time)

10 rounds
10 DB Thrusters
10 K2E
10 Russian KBS
10 cal row

CrossFit Miami Beach – CrossFit

Warm up 022323 (No Measure)

3 rounds
30 Heel Drives
20 Mt. Climbers
10 V -Ups
10 BB OH Squats

Snatch Complex (Weight)

Complex
5 sets increasing weight every set
1 Snatch Pull + 2 P. Snatches

Psychic (AMRAP – Reps)

5 sets
2min on: 1min off
20 WallBalls
15 SDHP 32/24
*remaining time max Dubz

*score total amount of Dubz or attempts

CrossFit Miami Beach – Hyrox Conditioning

022323 (No Measure)

3 rounds
2min on:1min off
A) Buy in : 12/9 cal Bike upper body
Remaining time max Push Ups

B) Buy in: 17/12 Cal Bike lower Body
Remaining time max Lunges

C) Buy in: 22/16 Cal Bike
Remaking time Burpees

CrossFit Miami Beach – CrossFit

Last call (Time)

5 rounds
12 cal row
9 Deadlifts 225/155
6 M.U. (10 C2B/12 P.U.)
*every 2:30 starting at :00 200m run

CrossFit Miami Beach – Hyrox Conditioning

022223 (No Measure)

Every 9min for 27min
800m run
35 Box Jump Overs
30 DB Snatches

CrossFit Miami Beach – CrossFit

Earth (Time)

Every 7min for 21min

A) 30 cal Bike
25 Front squats 45/35
20 Burpee Target reaches

Every time you break with the barbell 10 cal penalty to be assessed at the end of the workout

Wind (Time)

7min to complete
B) 30 cal Bike
25 Push Press 45/35
20 Burpee Target reaches

Every time you break with the barbell 10 cal penalty to be assessed at the end of the workout

Fire (Time)

7min to complete
C) 30 cal Bike
25 Thrusters 45/35
20 Burpee Target reaches

Every time you break with the barbell 10 cal penalty to be assessed at the end of the workout