CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
4 rounds
30 Box Jump overs
30 Thrusters 95/65
30 Burpees
400m run
MB Crossfit 080621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21 min ladder
1-2-3-4-5-6-7-8-9-10
•Snatches 135/95
•Rounds of Cindy
5 Pull ups
10 Push ups
15 air squats
Hyrox Conditioning 080621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 4’ for 6 sets
6 devil presses
12 box jumps
20 wall balls
MB Crossfit 080521
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
1200m run
50 Burpee step ups 24/20
600m run
25 Devil cleans 50/35
Hyrox Conditioning 080521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Complete:
50 sit ups
40 kbs
30 goblet squats
20 burpees over the rower
1000m row
20 burpees over the rower
30 goblet squats
40 kbs
50 sit ups
Every 3’ 100m run starting at 0:00
MB Crossfit 080421
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 Rounds
100 Dubz
50 Wall Balls 20/14
25 KBS 24/16
Hyrox Conditioning 080321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
10 sets
BIKE SPRINTS
25″ sprint 35″ rest
4’ rest
12’ amrap
20 plate g2oh
20 plate oh lunges
20 bent over rows w/plate
MB Crossfit 080321
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Heavy Hitter Tuesday
3sets
6min Amrap : 3min rest
Set A)
20 cal bike
15 T2B
10 P. Cleans 155/105
Set B)
18 cal bike
13 T2B
8 P. cleans 185/125
Set C)
15 cal bike
10 T2B
5 P. Cleans 204/135
Hyrox Conditioning 080421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
4 rounds
18 db snatch
14 db push press (2 DB)
10 db thrusters (2 DB)
Rest 3’
1 round
50 db snatch
40 db push press
30 db thrusters
MB CrossFit 080221
CrossFit Miami Beach – CrossFit
Metcon (Weight)
5 sets
2 Squat cleans + 2 jerks
Add weight after every set
Metcon (Time)
12min Amrap
60 Bar hopping burpees
30 P. Snatches @135/95
10 M.U.
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