CrossFit Miami Beach – Hyrox Conditioning

1112122 (No Measure)

Every 3:00 for 5 sets

21 cal row
15 kb goblet squats
9 burpees over the row

Rest 2’

Every 4:00 for 3 sets

30 push ups
20 kb g2oh
10 t2b

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time:

50 pull ups

40 Deadlifts 135/95

30 F. Squats 135/95

100 Dubz

25 pull ups

20 Deadlifts 135/95

15 F. Squats 135/95

50 Dubz

CrossFit Miami Beach – MB Flex

111922 (AMRAP – Rounds and Reps)

5 Rounds
2min amrap: 1 min rest

9 Pull Ups
6 cal Bike
3 Power Cleans 185/125

*start where you left of at.

CrossFit Miami Beach – CrossFit

Double Rahoi (AMRAP – Rounds and Reps)

24min amrap (partner Wod)

follow the leader
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar facing burpees

CrossFit Miami Beach – Hyrox Conditioning

111822 (No Measure)

10 rounds
10 KBS
7 burpees
5 cal bike
*1min rest after each round

CrossFit Miami Beach – CrossFit

Jumping Jack Flash (Time)

For time
50 Dubz
50 D.L. 185/125
50 Dubz
50 HSPU
50 Dubz
50 T2B

CrossFit Miami Beach – Hyrox Conditioning

111722 (Time)

Every 6min for 24min
800m row
10 Devil cleans
20 weighted sit ups

CrossFit Miami Beach – Hyrox Conditioning

111622 (Time)

3 rounds
200m run
30 Lunges
20 DB Snatches

2 Rounds
400m run
40 single arm DB Push press
30 goblet squats

1 round
800m run
50 push ups
40 inverted rows

CrossFit Miami Beach – CrossFit

Cold heart (Time)

60 cal row
400m run
30 squat cleans 155/105
400m run
60 cal row

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

100 DB lunges 50/35

50 push ups

25 Pull Ups

50 Push ups

100 DB Lunges 50/35

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