CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min amrap
Teams of 2
50 Box Jump overs 24/20
60 Alt DB Snatches 50/35
70 Wall balls 20/14
* while one partner is working the other runs 200m
MB Crossfit 052821
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
3 Squat cleans 185/115
6 bar facing burpees
30 Dubz
MB CrossFit 052721
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
100 pull ups
100 push ups
100 sit ups
100 squats
*8min cap to perform pull ups
25min cap
Hyrox Conditioning 052721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 2:30min for 9 sets
A) 200m run
20 DB Snatches
5 burpees
B) 200m run
20 DB F. squats
5 burpees
C)200m run
20 inverted rows
5 Burpees
MB Crossfit 052621
CrossFit Miami Beach – CrossFit
Deadlift (1×15 @50%)
Deadlift (1×12 & 60%)
Deadlift (1×9 @ 65%)
Deadlift (1×6 @ 70%)
Metcon (AMRAP – Rounds and Reps)
5 sets
2min on:1min off
6 T2B
8 Box Jump 24/20
10 KB G2OH 24/16kg
Hyrox Conditioning 052621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
4 sets
5min on:2min off
15 Push ups
10 Box jumps
15 KBSDHP
10 Burpees
15 v-ups
MB Crossfit 052521
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
3 M.U.
5 P. snatches 135/95
3 M.U.
5 Clean and Jerk
20 cal bike
Hyrox Conditioning 052521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 rounds
30 Dubz
20 DB lunges
10 cals
MB CrossFit 052421
CrossFit Miami Beach – CrossFit
Shoulder Press (1×10 @ 55%)
Shoulder Press (1×8 @ 60%)
Shoulder Press (1×6 @ 65%)
Shoulder Press (1×4 @ 70%)
Shoulder Press (1×2 @ 75%)
Metcon (AMRAP – Rounds and Reps)
14min Amrap
20 lunge hops
20 wall balls
200m run
MB CrossFit 052321
CrossFit Miami Beach – CrossFit
King Kettlebell (Time)
5 Rounds for Time
15 Kettlebell Swings (32/24kg)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (32/24kg)
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