CrossFit Miami Beach – CrossFit

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Loma (Time)

Every 8min for 32min

30 cal row

600m run

30 cal row

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 Rounds

10 cal bike

10 wall balls

20 dubz

CrossFit Miami Beach – CrossFit

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Terrance (AMRAP – Reps)

8min ladder

1-2-3-4-5-6-7-8-9-10….

•Sq. Cleans 135/95

•T2B

Rest 4min

Crawford (Time)

For time:

5 Pull ups

3 C2B Pull ups

1 M.U.

10 Clean n Jerks 95/65

5 Pull ups

3 C2B Pull ups

1 M.U.

8 Clean n Jerks 135/95

5 Pull ups

3 C2B Pull ups

1 M.U.

6 Clean n Jerks 155/105

5 Pull ups

3 C2B Pull ups

1 M.U.

4 Clean n Jerks 185/125

5 Pull ups

3 C2B Pull ups

1 M.U.

2 Clean n Jerks 205/135

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

1,000 meter Row

50 Thrusters (45/35 lb)

30 Pull-Ups

750 meter Row

25 Thrusters (54/35 lb)

15 Pull-Ups

500 meter Row

15 Thrusters (45/35 lb)

9 Pull-Ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min Amrap

400m run (together)

20 Power Snatches 135/95

30 Synchro Push ups

40 Synchro sit ups

CrossFit Miami Beach – CrossFit

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Flesh and bone (AMRAP – Rounds and Reps)

25min Amrap

25 cal bike

20 Pull ups

15 Box jump overs

10 squat cleans 185/125

5 single arm Devil press

*1 sled push after each set

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

7 rounds

12 R. KBS @32/24

10 pull ups

8 box jump over

At the 0:00-6:00-12:00-18:00-24:00-30:00

200m run with MedBall

At the 3:00-9:00-15:00-21:00-27:00

250m row

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

4 rounds

2min of work-1min rest

A) 20 Air Squats

15 SDHP 24/16

10 HR Push ups

B) 200m run

16 Step ups 24/20

Remaining time max Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

6’ AMRAP

10 DB hang power clean (5/5)

20 DB push press (10/10)

30 DB squats

2’ REST

5’ EMOM

20″ bike sprint

2’ REST

6’ AMRAP

7/5 cal bike

10 DB thrusters (5/5)

7/5 cal bike

10 burpees over the DB

7/5 cal bike

10 DB hang c&j (5/5)

CrossFit Miami Beach – CrossFit

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Strawberry and cream (AMRAP – Rounds and Reps)

20min

Teams of two

Follow the leader

15 wall balls

10 HSPU

5 deadlifts 275/165