CrossFit Miami Beach – CrossFit
Metcon (Distance)
Team of 3
Row work
15min emom
Max meter row
Trucker (Time)
50-40-30-20-10
•Push ups
25-20-15-10-5
•weighted suitcase crunch 10lbs
MB Crossfit 072622
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
6min emom
Every :30sec
A) Max Strict Pull ups
B) Max hollow rocks
Bankrupt (AMRAP – Reps)
6 total sets
2min amrap: 1min rest
Buy in:
40 Dubz
30 Lunges
A) Max P. Snatches 135/95
B) Max Wall Ball shots 20/14
Hyrox Conditioning 072622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 2min for 10min
Cal bike 15/12
10-20min amrap
20 Russian KBS
20 DB S2OH
20 V-Ups
5min emom
Cal bike 10/6
MB Crossfit 072522
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
12min skill
0-4min
Odd: 12-15 cal bike
Even: hs kick ups
4-8min
Odd: 8-12 cal bike(faster pace)
Even: hs hold
8-12min
Odd: 6-10 cal bike sprint
Even: hs negative
Bomba (Time)
14min cap
5 Rounds
5 Clusters 165/105
10 Burpee box jump overs 24/20
MB Crossfit 072422
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
15 cal row
20 KBS 24/16
40 dubz
Hyrox Conditioning 072522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
For completion
Every min
• max row for meters
• 20 Push ups
• max row for meters
• 20 air squats
*continue until you have rowed 2500m
MB CrossFit 072322
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
2x200m run
40 Push ups
20 Hang Squat Cleans 135/95
20 Burpees over the bar
MB Crossfit 072222
CrossFit Miami Beach – CrossFit
Metcon (Distance)
12min partner emom
•Max row for meters
No Favors (Time)
For time (14min cap)
21-18-15-12-9-6-3
•S2OH 95/65
•pull ups
Hyrox Conditioning 072222
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
500m row
40 DB snatch
30 cal bike
20 triple touch V-ups
10/10 single arm clusters
20 triple touch V-ups
30 box step over with DB
40 DB snatch
500 row
Every 3:00 starting at 0:00
5 burpee box jump
MB Crossfit 072122
CrossFit Miami Beach – CrossFit
Lupe (Time)
4 rounds
50 Dubz
20 alt DB Snatch 2 Lunge
20m stead push 180/90
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