CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams 2
120 push ups
100 H. P Cleans 95/65
80 Box Jumps
60 T2B
40 Hang P. snatch
20 burpee box jumps
• while one partner works the other runs 200m
MB Crossfit 012122
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
Buy in: 200 Dubz
5 rounds
5 Bar M.U.
10 Deadlifts 225/155
Buy out: 800m run
MB CrossFit 0122022
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
7 rounds
10 H.R. Push Ups
10 step ups
10 Russian KBS
10 sit ups
100m run
MB Crossfit 011922
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
24min Follow the Leader
15 Wall balls 20/14
10 alt DB Snatches 50/35
5 cal Bike
Hyrox Conditioning 011922
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5 rounds
50 dubz
20 wall balls
20 box jumps
Rest 1 minute after each round
MB Crossfit 011822
CrossFit Miami Beach – CrossFit
Metcon (Time)
2min on 1min off
15 cal row buy in
Remaining time max Burpee Box Jump overs 24/20
*continue until 100 Burpee Box Jump
Hyrox Conditioning 01822
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 cal bike
50 burpees
50 r.kbs
40 cal bike
40 burpees to target
40 kb sdhp
30 cal bike
30 burpees box jump
30 kb g2oh
MB CrossFit 011722
CrossFit Miami Beach – CrossFit
Complex
Work to a heavy complex in 5 sets
•squat clean
•hang squats
•Front squat
Hang High (Time)
3 rounds
15 T2B
3 Squat Cleans 205/135
Rest 3 Min
3 rounds
15 T2B
3 Squat Cleans 205/135
Hyrox Conditioning 011722
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
6 sets
3’ on 1:30’ off
A- buy in: 400m run
30 air squats
15 DB push press (2x DB)
B- buy in: 500m row
30 push ups
15 DB lunges (2x DB)
MB CrossFit 011622
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 Rounds
50 Dubz
35 Russian KBS 24/16
15 S2OH 115/75
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