CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

3 rounds

100 Dubz

40 T2B

30 Hang Squat cleans 135/95

20 S2OH

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Tactical Friday

28 burpees

28 push ups

28 Step ups 24/20

400m run

24 burpees

24 push ups

24 Step ups 24/20

400m run

21 burpees

21 push ups

21 Step ups 24/20

400m run

It’s Cams fault!!!

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

1200m run

40 Floor press

40 Dips

40 lunges

800m run

30 SDHP

30 HR Push ups

30 step ups

400m run

20 T2B

20 DB S2OH

20 goblet Squats

CrossFit Miami Beach – CrossFit

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Back Squat (1×12 @ 60%)

Back Squat (1×10 @ 65%)

Back Squat (2×8 @ 70%)

Metcon (Time)

For time

20 cals

25 front squats 115/85

30 Russian KBS 32/24

25 Front squats

20 cals

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 5min for 25min

10 single arm Devil press

40 air squats

20 cal bike

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill 10min emom

Odd: 20 hollow rocks

Even: 5 strict T2B

Metcon (AMRAP – Reps)

18min Ladder

30 Dubz before every set

5-10-15-20-25-30….

•P. snatches 135/95

•Pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

6min amrap

25 wall balls

25 kBS

2min rest

6min Amrap

20 DB Snatches

20 box jumps

2min rest

6min Amrap

15 Burpees

15 pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 4:30 for 3 sets

800m Run

2min rest

15min AMRAP

20 cals

25 Push ups

30 sit ups

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

5min on/3min off

A)

24 cals/400m run

24 Alt DB Snatch 50/35

24 thrusters 75/55

B)

18 cals/300m run

18 Alt DB Snatch 50/35

18 thrusters 75/55

C)

12 cals/200m run

12 Alt DB Snatch 50/35

12 thrusters 75/55

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

every 3min for 27min

A) 50 WallBalls

10 Burpees

B) 50 Russian KBS

10 Burpees

C) 50 DB Push Press

10 Burpees