CrossFit Miami Beach – CrossFit
Paper Cutz (Time)
10 rounds
5 P.Cleans 95/65
5 Thrusters
5 bar hopping burpees
30 Dubz
MB Crossfit 092522
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
800m run
50 Alt DB Snatched 50/35
100 sit ups
25/25 single arm DB Push press
100 v-Ups
50 Alt DB Cleans
800m run
MB Crossfit 091822
CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
10 cal row
10 alt DB Snatches 50/35
10 push ups
MB Crossfit 091722
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 3
3 Rounds
100 Dubz
50 T2B
40 S2OH 155/105
30 front squats
MB CrossFit 091622
CrossFit Miami Beach – CrossFit
Dale!!! (Time)
5-10-15-10-5
•P. Snatches 135/95
•C2B
*30 lunges and 200m run between sets
Hyrox Conditioning 091622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
6 sets
3’ on 1:30’ off
A- 10 box jump over
10 DB thrusters (2x DB)
50 dubz
Remaining time max cal rower
B- 15 push ups
15 DB push press (2x DB)
50 dubz
Remaining time max burpees over the rower
Hyrox Conditioning 091522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5 sets
E2MOM
20/15 cal bike SPRINT
Rest 2’
5’ EMOM
100m sprint
Rest 2’
6’ AMRAP
10 cal bike
200m run
10 t2b
MB Crossfit 091522
CrossFit Miami Beach – CrossFit
Chest Bump (Time)
For time
5 rounds
10 Strict HSPU
10 Push ups
15 cal row
20m sled push 180/135
MB CrossFit 091422
CrossFit Miami Beach – CrossFit
S2OH (2 sets 2 push press +1 jerk @ 65-67.5%)
any way push, jerk or Split
Push Jerk (2×2 @ 70-72.5%)
Sweet lullaby (AMRAP – Reps)
12min LaddeR
2-4-6-8-10-12-14-16-18…
• T2B
•DB Alt Squat Cleans 50/35
*40 Dubz after each set
Hyrox Conditioning 091422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Complete:
100 wall balls
100 db snatch
100 push ups
(Partition however you want to)
Every time you break
12/9 cal rower
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