CrossFit Miami Beach – CrossFit
Metcon (Weight)
Weight lifting
Every 20sec for 7min
1 Squat Clean 185/125
Charge (Time)
For time:
50 Burpees
30 Jerks 155/105
50 Burpees
30 Hang Power Cleans 155/105
Hyrox Conditioning071221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 3min for 27min
A) 75 Dubz
25 wall balls
B) 200m run
35 KBS
C) 20 Box jumps
20 Burpees
MB Crossfit 071121
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
7 P. Snatches 135/95
7 Pull ups
7 Burpees
7 KBs 24/16
7 dips
MB Crossfit 071021
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
21min Amrap
30 Thrusters 115/85
30 T2B
30 Box Jumps 24/20
400m run
MB CrossFit 070921
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Amrap
20 cals
20 bar facing burpees
20 deadlifts 225/145
100 Dubz
Hyrox Conditioning 070921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 Rounds
200m run
15 Plate G2OH
10 pull ups
Hyrox Conditioning 070821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
12min Amrap
40 lunges
30 dB Push press
20 box jumps
3min rest
12min ladder
10-12-14-16-18
Devil presses
200m run
MB Crossfit 070721
CrossFit Miami Beach – CrossFit
Deadlift (18min to reach 3 rep max)
Metcon (AMRAP – Rounds and Reps)
12min Amrap
18 Alt DB Snatches 50/35
14 Box Jumps 24/20
100m run
Hyrox Conditioning 070721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
4 sets
5min Amrap : 2min rest
50 air squats
45 sit ups
40 Russian sit ups
35 push ups
30 alt dB snatches
25 cals
MB Crossfit 070621
CrossFit Miami Beach – CrossFit
Killer Chief (AMRAP – Rounds and Reps)
5 sets
3min on: 1min off
3 clusters 155/105
6 Burpees
9 wall balls
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