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

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

8min Amrap

Buy in: 120cal row

Max wall balls

Rest 3min

8min Amrap

Buy in: 100/75 cal bike

Max burpee pull ups

Rest 3min

8min amrap

Buy in: 1000m run

Max Devil Press

CrossFit Miami Beach – CrossFit

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HamBone (Time)

21-18-15-12-9-6-3

•cal bike

•front squats 95/65

•S2OH 95/65

*5 Burpee box jump overs after every set

CrossFit Miami Beach – CrossFit

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Butter (Time)

30 Push ups

20 Pull ups

10 Box jumps 30/24″

20 P. Cleans 155/105

30 Push ups

20 Pull ups

10 Box jumps 30/24″

15 P. Cleans 185/125

30 Push ups

20 Pull ups

10 Box jumps 30/24″

10 P. Cleans 205/135

CrossFit Miami Beach – CrossFit

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Bacon (Time)

3 Rounds

400m run

30 Alt DB Snatches 50/35

20 Pistols

Metcon (No Measure)

5min of core

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

4min to get as far as possible

60 lunges

50 KBs

40 v-ups

30 burpees

20 DB Thrusters

10 T2B

2min rest

8min AFAP

60 lunges

50 KBs

40 v-ups

30 burpees

20 DB Thrusters

10 T2B

3min rest

12min AFAP

60 lunges

50 KBs

40 v-ups

30 burpees

20 DB Thrusters

10 T2B

CrossFit Miami Beach – CrossFit

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Cilliro (AMRAP – Rounds and Reps)

AMRAP in 24 minutes

10 Hang Power Cleans (95/65 lb)

22 Air Squats

14 Burpees

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

21min ladder

30-40-50-60-70-80reps of

•cal Bike

•DB Alt Snatches 50/35

•Box Jump 24/20

CrossFit Miami Beach – CrossFit

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Turkey HangOver (Time)

Teams of 2

100 wall balls 20/14

100 Burpees

100 KBS 24/16

50 Power Cleans 135/96

50 Pull ups

50 s2OH 135/95

• while one partner is working the other is running 200m.

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

20min emom

•sit ups

•push ups

•jump squats

•burpees