CrossFit Miami Beach – CrossFit
Metcon (Time)
Ladder
1-2-3-4-5-6-7-8-9-10
Box Jumps 24/20
10-9-8-7-6-5-4-3-2-1
P. Snatches 135/95
*200m Run after every set!!!
Hyrox Conditioning122320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
12’ to complete
80 dubs
60 DB overhead lunges
40 sit ups
20 DB thrusters
10’ to complete
100/75 calories bike/rower
8’ Emom
100m sprint
Hyrox Conditioning 122220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
3 rounds
2’ on 1’ off
A- 20 burpees
Remaining time max DB snatch
B- 30 wall balls
Remaining time max push ups
C- 40 kbs
Remaining time max v-ups
Hyrox Conditioning 122120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
6 sets
Every 5’ for 30’
15 calories
400m run
20 plate g2oh
MB Crossfit 122120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min AMRAP
18 cal
15 DB Snatches 50/35
12 Wall Balls 20/14
9 T2B
MB CrossFit 122020
CrossFit Miami Beach – CrossFit
Metcon (Time)
6 rounds
5 P. cleans 205/125
10 Box Jump overs 24/20
15 H.R. Push ups
MB Crossfit 121920
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
100 S2OH 95/65
50 T2B
100 Front squats
50 T2B
*while one partner is working the other is running 200m.
MB Crossfit 121820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
7 rounds
3min AMRAP:1min off
30 dubz
15 cals/200m run
8 KBS 32/24
2 MU
Hyrox Conditioning 121820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
6 rds 45on/15 transition w/ 1min rest Btwn rds
Bike
Burpee
Sit-ups
MB Crossfit 121720
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursdays
4 Rounds
50 Lunges
40 sit ups
30 Alt DB Snatches 50/35
200m run
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