CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min Amrap

15 cals

15 wall balls 20/14

15 push ups

15 pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

10 sets

30 sec max cal

30 sec rest

1min Amrap

10 KBs

10 pull ups

10 lunges

*start where you left of at

30sec rest

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

7 rounds

10 lunges

10 Russian KBS 32/24

10 step ups 24/20

10 inverted rows

10 push press 75/55

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Rounds and Reps)

24min Amrap

50 Dubz

40 air squats

30 v-Ups

200m run

10 burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

120 cal

Every 2min starting at :00

10 dB Push Press

10 Russian KBs

CrossFit Miami Beach – CrossFit

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Metcon (Time)

3 rounds

50 Dubz

20 T2B

9 Clean and jerks 155/105

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min Amrap

200m run

10 burpee box jump overs 24/20

30sec rest after every round

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Every 5min for 25min

400m run

30 OH Lunges

20H.R. Push ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

12min Amrap

12 cals

3 P. Snatches 155/105

Rest 3min

Metcon (Time)

21-15-9

•DB front squats 50/35 (single)

•Burpees

72 alt DB Snatches

CrossFit Miami Beach – CrossFit

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Yvonne (Time)

For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (50/30 lb)

400 meter Run with Partner