CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
0’ to 10’
30-20-10
Burpee to plate
Plate g2oh
10’ to 20’
5 rounds
100m run
1 round Cindy
(5 pull ups
10 push ups
15 air squat)
20’ to 30’
1 mile run
MB CrossFit 040421
CrossFit Miami Beach – CrossFit
Jasons Revenge (AMRAP – Reps)
9min AMRAP
20 OH Squat 115/85
25 Pull ups
2min rest
9min AMRAP
20 KBS 24/16
15 Burpees
MB CrossFit 040321
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
100 thrusters 115/85
75 T2B
50 burpee box jumps 24/20
*every 2min 15 cals
Hyrox Conditioning 040221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 lunges
80 v-up’s
60 dB Snatches
40 dB grunt squats
20 burpee box jumps
MB CrossFit 040231
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
3sets
6min Amrap : 3min rest
50 Dubz
35 step ups
20 V-ups
5 DL 275/165
Hyrox Conditioning 040121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
800m run
80 Push ups
80 Squats
(Partition reps however)
600m run
60 wall balls
60 burpees
400m run
40 push ups
40 squats
200m run
20 wall balls
20 burpees
MB Crossfit 040121
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
4 rounds
10/10 single arm DB Thrusters 50/35
20 Box Dips
20 DB lunges 50/35(single DB)
400m run
MB Crossfit 033121
CrossFit Miami Beach – CrossFit
Metcon (Time)
22min cap
1-2-3-4-5-6-7-8-9-10
•Power cleans 155/105
*after every set 1 round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Hyrox Conditioning 033121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
10 DB Lunges ( 1 DB)
8 single arm Devil press
6 cal bike
*1min rest after every set
MB Crossfit 033021
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
50 wall balls 20/14
40 box jumps 24/20
30 burpees over bar
20 snatches 115/85
100 cals
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