CrossFit Miami Beach – CrossFit

DEFCON (AMRAP – Reps)

0-5min to complete
100 Lunges 50/35
200m run

5-20min (15min amrap)
10 KBS 32/24
15 push ups
20 sit ups

20-25min to complete
200m run
100 lunges 50/35

CrossFit Miami Beach – Hyrox Conditioning

110422 (No Measure)

4 Rounds
3min to complete

A) 200m run
15 Box Jumps
15 DB Thrusters

B) 250m row
20 Lunges
15 SDHP

CrossFit Miami Beach – Hyrox Conditioning

110322 (Time)

10 rounds
10 burpee box jump overs
10 KBS
10 pull ups

Every 3:00 starting at 0:00
10 calorie bike

CrossFit Miami Beach – CrossFit

Triple X (Time)

For time
30 cal bike
20 P. Snatches 135/95
30 cal bike
50 Pull Ups
30 cal Bike
20 P. Snatches

CrossFit Miami Beach – CrossFit

Push Jerk (18min to find 1RM)

Burning rubber (Time)

3 Rounds
400m run
21 Burpees

CrossFit Miami Beach – Hyrox Conditioning

110222 (Time)

10 rounds
30 Dubz
20 v-Ups
15 wallballs

CrossFit Miami Beach – CrossFit

KickFlip (AMRAP – Rounds and Reps)

22min amrap
400m run
15 Squat Cleans 155:105
5 M.U.

CrossFit Miami Beach – Hyrox Conditioning

102822 (Time)

7 rounds

15 cal bike
12 double DB squat
9 devil press (2X DB)

Every 03:30, starting at 00:00 perform:
200m run

CrossFit Miami Beach – CrossFit

Slip N Slide (Time)

60 cal row
20m sled push
20 HSPU
20m sled push
60 Push Ups
20m sled push
20 HSPU
20m sled push
60 cal row

CrossFit Miami Beach – CrossFit

Deadlift (1×7@ 70%)

Deadlift (1×5 @ 80%)

Deadlift (1×3 @ 90%
)

Deadlift (1×1 @ 95%)

Deadlift (1×1@ 100%)

Deuces (AMRAP – Rounds and Reps)

12min amrap
20 Step Ups 24/20 (50/35)
15 S2OH 95/65
10 Burpee target reach