CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

3 rounds

50 Deadlifts 185/125

40 T2B

30 Box jump overs 24/20

After round 1: 200 Mtr Run Together

After round 2 : 400 Mtr Run Together

After round 3 : 600 Mtr Run Together

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Mercy (AMRAP – Reps)

6min Amrap

50cal bike

Remaining time:

Max Clusters 155/105

3min rest

6min Amrap

60cal row

Remaining time:

Max bar facing burpees

3min rest

6min Amrap

250 Dubz

Max pull ups

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

7 rounds

6 devil press (2x DB)

9 cal bike

12 burpee box jump over

100m run

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Attention (Time)

100 Reps each

•floor press 95/65

•Russian KBs 32/24

•goblet squats 32/24

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

Every 02:30 for 10:00 (4 sets)

400m run

2’ rest

Every minute for 05:00 (5 sets)

15/11 cal. rower

2’ rest

Every 02:30 for 10:00 (4 sets)

25 wall balls

12 kb G2OH

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Bing Bong (Time)

Every 5min for 25min

200m run

6 P. Cleans 135/95

20 weighted sit ups 25/15

6 P. Cleans

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

-30 cal bike-

3 rounds

20 plate G2OH

10 burpees to plate

-20 cal bike-

2 rounds

30 box jumps

15 pull ups

-10 cal bike-

1 round

50 plate sit ups

25 burpee pull ups

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Skill

6min to complete

30 strict T2B

Sucks free pt 1 (Time)

20min to complete

10 rounds

10 cal bike

6 Burpee box jump overs 24/20

Sucka free pt2 (AMRAP – Reps)

*remaining time left get as far as possible

30-20-10

•Cal bike

•burpee box jump overs

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

Every 6’ for 24’ (4 sets)

10 t2b

20 DB thrusters (2x DB)

30 alt. V-ups

400m run

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Back Squat (5 @ 60%)

Back Squat (3 @ 70%)

Back Squat (2 @ 80%)

Back Squat (1 @ 90%)

Back Squat (Find 1 RM)

Metcon (Time)

12min to complete

4 Rounds

30 DB Single arm OH lunges 50/35

5 bar M.U.