CrossFit Miami Beach – CrossFit
Charged up (Time)
800m run
50 KBS 24/16
50 weighted sit ups 25/15
400m run
25 KBS
25 T2B
Hyrox Conditioning – Tue, Nov 29
CrossFit Miami Beach – Hyrox Conditioning
112922 (AMRAP – Reps)
10 rounds
10 cal bike
10 wall balls
10 KBS
*every 5min 400m run. Starting at 5
CrossFit – Tue, Nov 29
CrossFit Miami Beach – CrossFit
World tour (AMRAP – Rounds and Reps)
4 sets
5min on: 2min off
20 cal row
20 burpees
20 pull ups
20 alt DB Snatches 50/35
CrossFit – Mon, Nov 28
CrossFit Miami Beach – CrossFit
Back Squat (Back Squats
Every 2min for 10min
10x @ 175/115lbs)
Shazam (AMRAP – Reps)
E2MOM
Buy in: 10/8 cal bike
Ascending ladder
2-4-6-8-10-12-14
P. Cleans 185/125
14min cap
Hyrox Conditioning – Mon, Nov 28
CrossFit Miami Beach – Hyrox Conditioning
112822 (No Measure)
Every 8min for 32min
Alternate between A and B
A) 1000m row
30 Push ups
60 air squats
B) 1000m row
30 Burpee box jumps
MV Crossfit 112820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
CrossFit – Fri, Nov 25
CrossFit Miami Beach – CrossFit
Turkey HangOver (Time)
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
CrossFit – Thu, Nov 24
CrossFit Miami Beach – CrossFit
Happy Thanksgiving !!!! (No Measure)
Holiday schedule
Thursday 11/24/22
Closed
Friday
Open
9am
10am
11am
12pm
MB CrossFit 112320
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
6min Amrap
20 cal row/bike
12 Clean and jerks 135/95
15 box jumps 20″
3min rest
6min Amrap
15 cal row/bike
9 Clean and jerks 155/105
10 box jumps 24″
3min rest
6min amrap
10 cal row/bike
6 Clean and jerks 185/115
5 box jumps 30/24″
Hyrox Conditioning – Tue, Nov 22
CrossFit Miami Beach – Hyrox Conditioning
112222 (No Measure)
0:00 to 8:00
-1200m run
Remaining time max CAL BIKE
8:00 to 11:00 (3 min)
REST
11:00 to 17:00
-800m run
Remaining time max CAL BIKE
17:00 to 19:00 (2 min)
REST
19:00 to 23:00
-400m run
Remaining time max CAL BIKE
23:00 to 24:00 (1 min)
REST
24:00 to 26:00
-200m run
Remaining time max CAL BIKE
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