CrossFit Miami Beach – CrossFit

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Ahhhhhhh Damn (AMRAP – Reps)

3 Rounds

1min

Max Pull ups

2min

Max push ups

3min

Max air squats

4min to complete

400m run

CrossFit Miami Beach – CrossFit

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500m Row (Time)

Max Effort 500m Row

Burn baby burn (Time)

4 rounds

10/7 cal Bike upper body only

20 sit ups

15/15 single arm S2OH 50/35

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

0-3min to complete

200m run

10 Box Jumps

10 wall balls

3-7min to complete

200m run

20 Box jumps

20 wall balls

7-12min to complete

200m run

30 Box jumps

30 wall balls

12-18min to complete

200m run

40 Box jumps

40 wall balls

18-25min to complete

200m run

50 Box jumps

50 wall balls

CrossFit Miami Beach – CrossFit

Metcon (AMRAP – Reps)

6min ladder

1-2-3-4-5-6-7-8-9-10

Strict HSPU

Hang On (Time)

For time

800m run

60 Box jump overs

40 Hang P. Snatches 95/65

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 rounds

12 KBS

9 Burpees

6 cal Bike

*rest 1min after each round

Metcon (No Measure)

50 Triple V-Ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

4 sets

15 hollow rocks

10/10 single arm bent over rows

Max Strict Pull ups

Top Dog (AMRAP – Reps)

6 sets

2min amrap: 1min rest

3 P. cleans 155/105

3 Squat cleans

3 front squats

9 Bar Facing Burpees

*Max Dubz

*score is total dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

200-400-600-800-1000m

Row

*after each set

25 Push ups

50 Air Squats

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2

4min max cal bike

Rest 2min

12min follow the leader

12 Wall balls 20/14

9 SDHP 32/24

6 Box Jump overs 24/20

Rest 3min

3min max cal bike

CrossFit Miami Beach – CrossFit

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Motion sickness (Time)

1-2-3-4-5-6-7-8-9-10

•clean and jerk 155/105

*10 cal row after each set

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

7 rounds

12 DB single arm thruster

9 burpees over the db

6 pull ups

Beginning at 0:00 and every 2:30

200m run