CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
800m Run
Then
5 Rounds
15 Burpees
20 DB Snatches 50/35
25 v- Ups
Then
800m run
MB Crossfit 101821
CrossFit Miami Beach – CrossFit
Back Squat (1×20 @ 57.5%)
Back Squat (1×10 @ 65%)
Back Squat (1×10 @ 67.5%)
Don’t rush (AMRAP – Reps)
14min
Buy in
500m row
75 Dubz
50 dB lunges 50/35’s
25 T2B
Remaining time burpees
Hyrox Conditioning 101821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
1min each for 25min
•max cal row
•max Box jumps
•max KBS
•max wall balls
•rest
MB CrossFit 101721
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time
5 Rounds of “Cindy”
15 Power Cleans (185/125 lb)
4 Rounds of “Cindy”
12 Power Cleans (185/125 lb)
3 Rounds of “Cindy”
9 Power Cleans (185/125 lb)
2 Rounds of “Cindy”
1 Round of “Cindy:”
5 Pull-Ups
10 Push-Ups
15 Air Squats
MB Crossfit 101621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
18min follow the leader
Teams of 2
7 cal bike
5 bar facing burpees
3 Thrusters 135/95
*1 partner must complete a whole round before the other starts.
MB CrossFit 101521
CrossFit Miami Beach – CrossFit
More Fire (Time)
2 Rounds
21 Deadlifts 155/105
75 DuBz
15 Power Cleans
500m row
9 S2OH
25/18 cal Bike
Hyrox Conditioning 101521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5’ EMOM
12/9 cal bike sprint
2’ rest
5’ AMRAP
5R/5L DB thrusters
7 Burpees over the DB
2’ rest
5’ EMOM
15/12 cal rower sprint
2’ rest
5’ AMRAP
7R/7L hang clean&jerk
10 h.r. push ups
MB CrossFit 101421
CrossFit Miami Beach – CrossFit
Front Squat (1×10 @ 65%)
Front Squat (2×5 @ 70% of Back squat)
Metcon (Time)
3 rounds
400m run
30 Russian KBs 32/24
30 box step overs 24/20
Hyrox Conditioning 101421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 5’ for 5 sets
15 cal rower
10 devil press (2xDB)
7 box step overs (2xDB)
MB Crossfit 101321
CrossFit Miami Beach – CrossFit
Flame on (AMRAP – Reps)
2 Rounds
2min of work: 1min of rest
A) 40 Push ups
Remaining time Box jumps 24/20
B) 30 T2B
Remaining time Dubz
C) 40 Single Arm DB2OH 50/35
Remaining time Box Jumps 24/20
D) 30 Wall Balls 20/14
Remaining time Dubz
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