CrossFit Miami Beach – CrossFit

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Metcon (Time)

For completion

2min on: 1min off

5 P. Cleans 185/125

15 Push ups

*remaining time max row for meters

*continue until 2500/2000m is completed

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

1000m run

5 rounds of Cindy

5 Pull ups

10 push ups

15 air squats

800m run

4 Rounds of Cindy

600m run

3 rounds of Cindy

400m run

2 rounds of Cindy

200m run

1 round of Cindy

CrossFit Miami Beach – CrossFit

Mercy me (AMRAP – Reps)

6 sets
2:30 amrap- :90sec off
15cal Bike
15 Pull ups
*remaining time 12ft bear crawl forward 12ft bear crawl backwards

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

5min AFAP

30 cal Bike

30 Burpees

30 DB Snatches

30 DBLunges

30 weighted sit ups

Rest 2min

7min AFAP

30 cal Bike

30 Burpees

30 DB Snatches

30 DBLunges

30 weighted sit ups

Rest 3min

9min AFAP

30 cal Bike

30 Burpees

30 DB Snatches

30 DBLunges

30 weighted sit ups

CrossFit Miami Beach – CrossFit

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Metcon (Distance)

Rowing

90sec on: 90sec off

3 sets

Max row for meters

Sucka Punch (Time)

Descending ladder

10-1

•Single arm OH lunges (L) 50/35

•Single arm OH lunges (R) 50/35

•Burpees over DB

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

50 Box Jumps

50 Air Squats

50 KB Swings

50 v-Ups

100 Dubz

25 Box Jumps

25 Air Squats

25 KB Swings

25 v-Ups

50 Dubz

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

10min to complete

6 rounds

3-10 unbroken strict pull ups

10-12 Hollow over head plate raises

Truth (AMRAP – Reps)

15min ladder

3-6-9-12-15-18-21

H. Cleans 135/95

10 Box Jump overs 24/20

3-6–9-12-15-18-21

10 Box Jump Overs

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Every 8min for 32min

A) 1000m row

25 Burpees over rower

25 wall balls

B) 800m run

25 Burpees

25 wall balls

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

1min on:1min off

2 sets each

• 4-6 cal Bike spriNt

Max His. Kick Ups

• 4-6 cal Bike Sprint

Max HS. Hold

• 4-6 cal Bike Serist

Max Strict HS Pushl/Neg

Dueces (Time)

5 rounds

50 Dubz

25 air squats

7 P. Snatches 135/95

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

2min on 1min off for 30 minutes:

100m run

5 T2B

10 Push ups

Max Cal AB with remainder of 2 minutes.