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

CrossFit Miami Beach – CrossFit

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Work it (AMRAP – Rounds and Reps)

22min Amrap

25 cal row

25 weighted sit ups 30/20

25 KBS 24/16

25 cal row

25 T2B

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

5 sets of each

2’ on 1’ off

A- 20 Alt. DB snatch

10 push ups

Remaining time max DB thrusters (2x DB)

B- 20 v-ups

12 DB lunges (1x DB)

Remaining time max devil press (2x DB)

CrossFit Miami Beach – CrossFit

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Mach 1 (AMRAP – Reps)

2min max reps

10 M.U.

RemIning time max Dubz

2min rest

2min mad reps

15 P. Snatches 115/75

Max bar hopping burpees

2min rest

2min max reps

10 M.U.

RemIning time max Dubz

2min rest

2min max reps

15 clean and jerks 115/75

RemIning time max Dubz

2min rest

Mach 2 (Time)

5 M.U.

10 P. Snatches

5 M.U.

10 clean and jerks

20 burpees over bar

100 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 3 min for 9 set

A- 200m run

21 wall balls

B- 15/12 cal bike

15 kb g2oh

C- 18/14 cal rower

15 t2b

CrossFit Miami Beach – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Follow the leader

7 cal bike

3 Squat Cleans 155/105

5 Bar facing burpees

20min amrap

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday

•1ER Rcp

•TATANKA-IYOTANKA & TA-•SUNKO-WITKO”

•The man in the red bandana

•Timmons

•Charleston 9

•lasse

•Max

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 Rounds

10 Box Jump overs

10 wall balls

10 10 HR Push ups

*every 3min starting at :00

15 cal bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

8sets

2min on:1min off

A) 40 air squats

20 DB Snatches

Remaining time Dubz

B) 200m run

12 T2B

Remaining time Burpees