CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

For time

800m run

Follow the leader

16 rounds (total)

6 Burpees

8 box Jumps

10 Alt DB Snatches 50/35

800m run

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min Amrap

30 Dubz

15 step ups 24/20

12 T2B

9 strict press 95/65

30 Dubz

15 step ups

12 T2B

15 push press

30 Dubz

15 step us

12 T2B

21 Push jerks

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

For time:

5 rounds

7 calories

10 burpees to target

7 calories

100m run

7 calories

10 db S2OH (2x db)

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

7min Amrap

200m run

10 strict pull ups

3min rest

7min Amrap

200m run

20 Push ups

3min rest

7min Amrap

200m run

30 Squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

6 sets

3’ on 2’ off

A- 20 h.r. push ups

15 kb g2oh

10 pull ups

Remaining time: max wall balls

B- 18 kb step ups

16 v-ups

14 lunge hops

Remaining time: max r.kbs

CrossFit Miami Beach – CrossFit

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Deadlift (4×10 @ 50%)

Metcon (AMRAP – Rounds and Reps)

12min Amrap

15 cals

10 H. power Cleans 95/65

10 front squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

5 sets

Every 60″

100m sprint

4 sets

Every 90″

200m run

Rest 3’

6’ amrap

10 burpees

14 db snatch

Rest 2’

6’ amrap

8 burpees over the db

12 db hang clean&jerk

CrossFit Miami Beach – CrossFit

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Metcon (Time)

50 cals

5 rounds

5 P. Cleans 155/105

5 Burpee Box Jumps 30/24

40 cals

4 rounds

4 P. Cleans 185/115

4 Burpee Box Jumps 30/24

30 cals

3 Rounds

3 P. Cleans 205/135

3 Burpee Box Jumps 30/24

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

5-10-15-20-25-30

T2B

4-8-12-16-20-24

Box jump over

3-6-9-12-15-18

DB thrusters (2x db)

Starting at 0:00 and every 2 minutes:

3 devil press (2x db)

CrossFit Miami Beach – CrossFit

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Shoulder Press (1×10 @ 50%)

Shoulder Press (1×8 @ 55%)

Shoulder Press (1×6 @ 60%)

Shoulder Press (1×4 @ 65%)

Shoulder Press (1×2 @ 70%)

Metcon (Time)

5 rounds for time

7 P. Snatches 115:85

14 Box jump overs 24/20