CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Every 3min for 3 sets
A) 250/200m row
20 wall balls
B)250/200m row
20 KBS
C) 250/200m row
20 push ups
MB Crossfit 091821
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
21min Amrap
10 Clean and Jerks 135/95
20 cal bike
30 wall balls
* while one partner is working the other is holding the bar in a front rack position.(excluding cnj)
*every 3min 7 synchro burpees
MB CrossFit 091721
CrossFit Miami Beach – CrossFit
Metcon (Time)
40 pull-ups
15 Front Squats 155/105
25 C2B
10 Front Squats 185/115
10 M.U.
5 front Squats 225/145
Hyrox Conditioning 091721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 rounds
4 devil press (2x DB)
8 t2b
12 box jump overs
Every 3’ starting at 0:00
100m run
MB Crossfit 091621
CrossFit Miami Beach – CrossFit
Front Squat (3×5 @ 50%)
Metcon (AMRAP – Rounds and Reps)
15min Amrap
15 deadlifts 185/125
20 lunges
15 burpees over the bar
400m run
Hyrox Conditioning 091621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 4’ for 5 sets
200m run
20 db snatch
50 dubz
Rest 3’
50 cal bike for time
MB CrossFit 091521
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
4min Amrap
15 cal row
15 T2B
Max reps Devil press
1min rest
4min Amrap
15 cal row
15 T2B
Max reps Box jumps
1min rest
4min Amrap
15 cal row
15 T2B
Max reps P. clean and jerks 135/95
1min rest
4min Amrap
15 cal row
15 T2B
Max reps floor press
Hyrox Conditioning 091521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Teams of 2
Complete
200 wall balls
150 h.r. push ups
1000m rower
50 pull ups
1 partner work
1 partner hold a plank
Hyrox Conditioning 091421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
21-15-9
Burpees
Russ. kbs
200m heavy farmers carry w/ 2x KB
15-12-9
Jump squats
Cal bike
200m heavy farmers carry
12-9-6
Burpee pull ups
Kb g2oh
200m heavy farmers carry
MB Crossfit 091421
CrossFit Miami Beach – CrossFit
Metcon (Time)
10-9-8-7-6-5-5-4-3-2-1
P. Cleans 155/105
*200m run after every set
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