CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
6 sets
1min Each Movement AMRAP
-P. Cleans 185/105
-Step ups 24/20
-Bar Facing Burpees
MB Crossfit 120820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
25min AFAP
20 DB Lunges 35/20
15 Loaded Sit Ups 35/20
10 cal bike/row
20 Strict Presses 65/45
20 DB Lunges 35/20
15 Loaded Sit Ups 35/20
10 cal bike/row
19 Strict Presses 75/50
20 DB Lunges 35/20
15 Loaded Sit Ups 35/20
10 cal bike/row
18 Strict Presses 85/55
20 DB Lunges 35/20
15 Loaded Sit Ups 35/20
10 cal bike/row
17 Strict Presses 95/60
20 DB Lunges 35/20
15 Loaded Sit Ups 35/20
10 cal bike/row
16 Strict Presses 115/65
…..
Hyrox Conditioning 120820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
18’ amrap
30 cal bike
40 KBS
50 sit ups
60 dubz
Rest 3’
1 mile run
MB Crossfit 120720
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time:
42 Pull ups
21 P. Snatches 115/85
30 C2B Pull ups
15 OH Squats or OH Lunges
18 M.U. or C2B Pull ups
9 Squat Snatches (scale down to Power if needed)
Hyrox Conditioning 110820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
9 sets
2’ ON 1’ OFF
A- 100m run
Max jump squats
B- Max calories bike/rower
C- 100m run
Max burpees
MB Crossfit 120620
CrossFit Miami Beach – CrossFit
Metcon (Time)
2 Rounds
36 Push-Ups
200m Run
36 Air Squats
200m Run
36 Deadlifts 135/95
200m Run
36 Lunges (per leg)
200m Run
MB Crossfit 120520
CrossFit Miami Beach – CrossFit
ufffff (Time)
Teams of 2
For time
2 rounds
50 Box Jump overs 24/20
100 synchro air squats
50 Burpees
100 synchro sit ups
50 Pull ups
MB Crossfit 120420
CrossFit Miami Beach – CrossFit
Metcon (Time)
27-21-15-9-6-3
•F. Squats 135/85
Bar Hopping Burpees
Hyrox Conditioning 120420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
21min EMOM
A)20-30 air squats
B) 12-15 Burpees
C)35-50 Dubz
MB Crossfot 120320
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min Amrap
4-8-12-16-20….
•Single arm Devil Cleans + 2 lunges 50/35
*after every set 200m run
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