CrossFit Miami Beach – CrossFit

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Tyson (AMRAP – Reps)

3 Rounds

3min Amrap

•Squat Cleans 155/105

2min amrap

• Bar-facing Burpees

1min amrap

•Dubz

-3min Rest-

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

800m Run

3 rounds

20 DB Thrusters

20 Push ups

400m Run

2 Rounds

25 KBS

25 Box Jumps

200m Run

30 T2B/V-ups

30 Burpees

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min AMRAP

7 single arm Devil Press 50/35

14 single DB lunges

21 Dubz

200m run

CrossFit Miami Beach – CrossFit

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WodWells 12 days of Christmas (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

CrossFit Miami Beach – CrossFit

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Pump it Up (Time)

Every 5min for 25min

400m run

25 wall balls 20/14

20 Push ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

9’ ladder

4-8-12-16-20…

Burpees to plate

7 cal bike after each set

2’ rest

9’ ladder

3-6-9-12-15…

Box jump overs

50 dubz after each set

2’ rest

5’ emom

15″ bike sprint

45″ easy pace

CrossFit Miami Beach – CrossFit

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Elevators (AMRAP – Rounds and Reps)

20min ladder

10-20-30-40-50-60…..

•Alt DB Snatches 50/35

5-10-15-20-25-30…..

•HSPU

*50 Dubz after every set

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 4’ for 24’ (2 sets each)

A- 500m row

15 wall balls

5/5 db hang power clean (1x DB)

B- 800m run

C- 35/30 cal bike

10 db snatch

10 v-ups

CrossFit Miami Beach – CrossFit

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Dirty Fran (MBCF) (Time)

27-21-15-9

•Thrusters 95/65

•pull ups

*500m row after each set

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

7 rounds

16 kbs

12 pull ups

8/8 kb lunges

Every 2:30’ starting at 0:00

10/7 cal bike