CrossFit Miami Beach – CrossFit
Metcon (Time)
Buy in: 100 sit ups
15 Snatches 135/95
50 Dubz
10 Snatches 155/105
75 Dubz
5 snatches 185/115
100 Dubz
Buy out: 100 sit ups
Memorial Day 053022
CrossFit Miami Beach – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
MB CrossFit 052922
CrossFit Miami Beach – CrossFit
Metcon (Time)
10 rounds
3 Clean N Jerks 135/95
10 cals
MB CrossFit 052822
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
Teams of 2
50 Box Jump overs 24/20
60 Alt DB Snatches 50/35
70 Wall balls 20/14
* while one partner is working the other runs 200m
MB CrossFit 052722
CrossFit Miami Beach – CrossFit
Polish (Time)
7 rounds
100m run
3 Power Cleans 205/135
10 cal bike
*rest 2min after every round
Hyrox Conditioning 052722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
32’ emom
A- 12/9 cal bike
B- 14 DB snatch
C- 12/9 cal row
D- 10 t2b
MB CrossFit 052622
CrossFit Miami Beach – CrossFit
Front Squat (1×5 @70%)
Front Squat (1×5 @ 80%)
Front Squat (1×2 @ 85%)
Front Squat (1×2 @ 90%)
Front Squat (1×1 @ 100%)
Night walker (Time)
2 Rounds
5 Bar M.U.
30 alt DB Snatches 50/35
15 T2B
30 DB Squats
MB CrossFit 052622
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
15’ amrap
30 air squats
20 push ups
10 pull ups
200m run
Rest 3’
15-12-9-6-3:
Burpee box jump over
5-10-15-20-25:
KBS
MB CrossFit 052522
CrossFit Miami Beach – CrossFit
Run Forest Run (AMRAP – Rounds)
30min AMRAP
500m Row
400m Run
30 Dubz
Hyrox Conditioning 052522
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 2:00 for 16:00
20″ bike SPRINTS
Rest 2’
30-20-10
Sit ups
Alt. v-ups
Leg raises
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