CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Every 2:30min for 4 sets
400m run
Rest 2min
12min amrap
15 Devil Cleans 50/35
30 Sit ups
60 Dubz
MB CrossFit 080622
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
5 Rounds
40 wall balls 20/14
30 cal ?
20 Deadlifts 225/155
MB CrossFit 080522
CrossFit Miami Beach – CrossFit
Metcon (Time)
Hero Hopper Friday
The Joe
Sheldon
Commons
The 4 Fallen
Andy Brook
The Thirteen
Baca
Gayoso
Hyrox Conditioning 080522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 9’ for 36’
400m run
30 cal bike
20 cal rower
10 cal ski erg
MB Crossfit 080422
CrossFit Miami Beach – CrossFit
Breaking Bad (Time)
5 rounds
200m run
10m sled push 180/90
12 T2B
20 lunges 50/35
Hyrox Conditioning 080422
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
30’ EMOM
A- Max DB snatch
B- MAX shuttle runs
C- Max t2b
D- MAX shuttle runs
C- rest
MB Crossfit 080322
CrossFit Miami Beach – CrossFit
Metcon (Distance)
Row
4 sets
90sec on 90sec off
Max row for meters
Press n Burn (AMRAP – Reps)
5 sets
2min on: 1min off
Buy in
10 Alt DB Snatched 50/35
10 Box Jump Overs 24/20
*remaining time max push ups
*score is total push ups
MB Crossfit 080322
CrossFit Miami Beach – CrossFit
Metcon (Distance)
Row
4 sets
90sec on 90sec off
Max row for meters
Press n Burn (AMRAP – Reps)
5 sets
2min on: 1min off
Buy in
10 Alt DB Snatched 50/35
10 Box Jump Overs 24/20
*remaining time max push ups
*score is total push ups
Hyrox Conditioning 080322
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
6 sets
3’ on 1:30’ off
A- 50 air squats
30 Alt. V-ups
Remaining time max DB push press (x2 DB)
B- 50 push ups
30 sit ups
Remaining time max DB squats (x2 DB)
C- 20 DB thrusters
30 leg raises
Remaining time max DB c&j (x2 DB)
MB Crossfit 080222
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
30sec each
• Strict Pull-Ups
• L arm KB Bent over Row
•R arm KB Bent over row
Wheres Curtis (Time)
For time
3-6-9-6-3
Curtis P 135/95
*after each Set
50 Dubz
20 weighted Sit ups 25/15
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