CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
25 AMRAP
30 Cal Row
25 Sit ups
20 Single Arm S2OH 50/35
15 Burpees
Hyrox Conditioning 111721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1000m Row
80 KBS
60 WB
40 Pull Ups
20 Inchworm to Push-Up
*10 burpees after each
MB CrossFit 092320
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
15 T2B
15 SDHP 32/24kg
15 Box Jumps 24/20
Hyrox Conditioning 111621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
21-15-9
KB S2OH (24/16kg)
KB split leg DL (24/16kg)
Burpee jump over KB
OH KB lunges
*200m with KB after each round
Hyrox Conditioning 111521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
27min Running Clock
0-10min
1 Mile Run
Max Alt DB Snatches
–Rest 3min—
13:00-20:00
800m Run
Devli’s Press
—Rest 3min—
23:00-27:00
400m Run
Max DB Thrusters
MB Crossfit 111421
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 rounds
400m run
20 T2B
15 Box Jumps
10 Squat cleans 165/115
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
22min follow the leader
Teams of 2
20 Dubz
14 front squats 75/55
7 burpees over bar
MB CrossFit 111221
CrossFit Miami Beach – CrossFit
Metcon (Time)
800m run
10 M.U.
30 Clean and jerks 155/105
10 M.U.
800m run
Hyrox Conditioning 111221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10’ emom
100m sprint
2’ rest
Every 3:30 for 5 sets
15/12 cal bike
8 burpee box jump overs
MB CrossFit 111121
CrossFit Miami Beach – CrossFit
Front Squat (15min to reach 1 rep max)
Jumping Randy (Time)
75 P. Snatches 75/55
*every time you break 20 Dubz
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