CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

10 rounds

5 pull ups

10 push ups

15 air squats

Immediately into

5 rounds

10 t2b

13 KB g2oh @24/16

16 KB goblet squat

Every 2’ starting at 0:00

7/5 cal bike

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

3 sets

Max unbroken Strict Pull ups

*10 bent over rows after every set

Bomber (AMRAP – Rounds and Reps)

17min Amrap

6 Hang Power Cleans 155/105

12 bar hopping Burpees

3 Ring M.U.

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

3 sets

4’ on 2’ off

A- buy in: 200m run

Remaining time

10 DB step ups

14 DB snatch

B- buy in: 75 dubz

Remaining time

20 DB push press (10/10)

16 DB lunges

CrossFit Miami Beach – CrossFit

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Back Squat (1×20 @ 55%)

Back Squat ( 1×10 @ 60%)

Back Squat ( 1×10 @ 62.5%)

Whip (Time)

Teams of 2

follow the leader

3 rounds (each)

15 cal bike

15 thrusters 65/45

*one partner must complete a full round before the other partner begins. This an all out sprint!!!!

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

For time

1000m row

100 wall balls

70 cal bike

70 kbs

400m run

40 burpees

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

800m run

4 rounds

30 V-ups

20 push ups

10 Front Squats 155/105

800m run

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2000m row

3 rounds

50 DB Snatches 50/35

50 Box Jumps 24/20

2000m row

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

3 sets

3min Amrap / 2min rest

A) 3 Thrusters 135/95

6 bar hopping burpees

9 C2B pull ups

B) 5 P. Cleans 135/95

8 front rack lunges

30 Dubz

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

9 rounds

:30sec

cals

:45sec of Work

1 min of rest

A) floor press

B) squat jumps

C) RKBS

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

0-15min

Every 3 min for 15min

400m run

15-27min mark

Amrap

15 Burpees

15 Plate G2OJ

10 T2B

10 DB Push Press