CrossFit Miami Beach – CrossFit
Deadlift (2×10 @ 60%)
Deadlift (1×5 @ 80%)
Back it Up (Time)
21-15-9
FrontSquats135/95
Bar-FacingBurpees
Pullups
Hyrox Conditioning 090622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 cal Bike
5 rounds of Cindy
5 Pull ups
10 Push Ups
15 Air Squats
40 cal bike
4 rounds of Cindy
30 cal Bike
3 rounds of Cindy
20 cal Bike
2 rounds of Cindy
10 cal bike
1 round of cindy
MB Crossfit 090522
CrossFit Miami Beach – CrossFit
Hanging w / Randy while jumping w/ Angie (Time)
75 Hang P. Snatches 75/55
Then
50 -40-30-20-10
•Box Jumps 24/20
•v-Ups
MB CrossFit 090422
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
30 Alt DB Snatches 50/35
25 T2B
500m row
MB CrossFit 090322
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
400m run together
2 rounds
50 Hang P. Cleans 135/95
40 Burpee Box jumps 24/20
30 cal bike
400m run together
Hyrox Conditioning 090222
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5 sets
5:00 on 2:00 off
40 push ups
30 box jump overs
20 t2b
Time remaining max DUBZ
MB Crossfit 090222
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Accessory lifting
4 supersets
10 reverse lunges
15 RKBS
Rock with me (Time)
4x E5MOM:
6x P. Snatch (135/95)
200m run
6x Bar MU
12x F. Squat (135/95)
MB CrossFit 090122
CrossFit Miami Beach – CrossFit
Handstand Push-ups (Strict)
Beach Bum (Time)
100 Floor press 115/75
100 Bent over rows 115/75
every time you break 7 cal bike
Hyrox Conditioning 090122
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0:00 to 5:00 to complete:
15-12-9
Cal row
Burpees over the row
5:00 to 10:00 to complete:
800m run
10:00 to 15:00 to complete:
15-12-9
KB G2OH
KB lunges (double count)
15:00 to 20:00 to complete
EMOM: 100m sprint
MB CrossFit 083122
CrossFit Miami Beach – CrossFit
Push Jerk (18min to find 1 RM)
UnBroken (Time)
12min cap
2-4-6-8-10
Alt single Arm Devil press 50/35
10-20-30-40-50
Unbroken Dubz
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