CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Buy in: 100 dubz

3 rounds

30 plate OH lunges

15 V-ups

Into

800m run

Into

50 burpees to plate

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Friday

3min AFAP

50 Lunges

40 sit ups

30 alt DB Snatches 50/35

20 push up

10 Strict pull ups

2min rest

5min AFAP

50 Lunges

40 sit ups

30 alt DB Snatches 50/35

20 push ups

10 Strict pull ups

3min rest

7min AFAP

50 Lunges

40 sit ups

30 alt DB Snatches 50/35

20 push ups

10 Strict pull ups

CrossFit Miami Beach – CrossFit

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Back Squat (4×8 @ 70%)

Metcon (AMRAP – Rounds and Reps)

14min Amrap

30 Dubz

20 wall balls

10 cals

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 rounds

10 calories

8 db Snatch

6 db thruster

4 single arm devil press

200m run

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

4 sets

4min on: 2min off

200m run

15 S2OH 95/65

25 RKBS 32/24

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

6 sets

3’ on 1’ off

A- 30 air squats

20 h.r. push ups

B- 20 kb g2oh

10 burpees over the kb

CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

25 cal Bike

20 T2B

15 bar hopping Burpees

10 Thrusters 95/65

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

100 wall balls

80 medball sit ups

60 medball clean

40 medball push ups

20/20 russ. twist w/medball

Buy out: 800m run

CrossFit Miami Beach – CrossFit

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Back Squat (1×3 @ 85%)

Back Squat (1×2 @ 87.5%)

Back Squat (2×1 @ 90%)

Metcon (AMRAP – Rounds and Reps)

6 sets

2min Amrap

9 Pull ups

6 Box Jumps 30/24

3 P. cleans 225/135

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

20 sets

Every 1:30’ (30 minutes)

A- 200m run

B- 17/14 calories

C- 18 burpees