CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

30’ EMOM

A- 15 kb g2oh

B- 15/12 calories

C- 20 hollow rocks

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

3sets

30sec on: 30sec off

•squat cleans 95/65

*tap and go is the goal

2:30 rest

3sets

30sec on: 30sec off

•squat cleans 135/95

*tap and go is the goal

2:30 rest

3sets

30sec on: 30sec off

•squat cleans 185/115

*tap and go is the goal

2:30 rest

Metcon (Time)

6 Rounds

30 air squats

15 cals

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

FOR TIME:

10 rounds

20 air squats

15 sit ups

10 push ups

200m run

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20min Amrap

12 S2OH 115/85

18 Box Jumps 24/20

24 sit ups

30 Dubz

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

4 rounds

2x200m run

30 Deadlifts 155/105

30 bar hopping burpees

30 pull ups

CrossFit Miami Beach – CrossFit

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CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

2min on/1min off

1) 40 Dubz

20 SDHP

Remaining time max cals

2) 15 Box jumps

10 DB Thrusters

Remaining time max cals

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Thursday

7 rounds

10 single arm H. Squat Clean 50/35

10 H.R. Push ups

10 weighted step ups 50/35 24/20

10 v-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

800m run

50 plate G2OH

50 Pushups

400m Run

50 Plate OHLunges

50 floor press

200m run

50 Plate Goblet Squats

50 box dips

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Every 5min for 25min

400m run

12 S2OH 135/95

12 Bar hopping Burpees