CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
10 Alt DB Snatches 50/35
8 cal bike
6 Burpees
Hyrox Conditioning 112520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
0-10’
800m run
50 r. Swing
20 goblet squat
10-20’
75/60 cal bike
50 r. Swing
20 goblet squat
20-30’
1 mile run
Hyrox Conditioning 112420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
6 sets
3’ on 1’ off
14 dB snatch
12 burpees over the dB
10 dB OH lunges
MB Crossfit 112420
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time:
50 pull ups
40 Deadlifts 135/95
30 F. Squats 135/95
100 Dubz
25 pull ups
20 Deadlifts 135/95
15 F. Squats 135/95
50 Dubz
MB CrossFit 112320
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
6min Amrap
20 cal row/bike
12 Clean and jerks 135/95
15 box jumps 20″
3min rest
6min Amrap
15 cal row/bike
9 Clean and jerks 155/105
10 box jumps 24″
3min rest
6min amrap
10 cal row/bike
6 Clean and jerks 185/115
5 box jumps 30/24″
Hyrox Conditioning 112320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
25’ Emom
1- 20 wall balls
2- 18 push ups
3- 20 v-ups
4- 200m run
MB Crossfit 112220
CrossFit Miami Beach – CrossFit
The Wirtz (Time)
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
MB Crossfit 112120
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
One person working at a time
For time
100 Front rack Lunges 115/85
50 Pull ups
100 bar Hopping Burpees
50 T2B
100 Sdhp 24/16
50 pull ups
100 wall balls 20/14
50 T2B
MB CrossFit 112020
CrossFit Miami Beach – CrossFit
Jane Woods (AMRAP – Rounds and Reps)
34min Amrap
400m run
19 Box jumps
19 cal row/bike
8 P. cleans 155/105
6 S2OH
Hyrox Conditioning 112020
CrossFit Miami Beach – Hyrox Conditioning
Jane Woods (AMRAP – Rounds and Reps)
34min Amrap
400m run
19 Box jumps
19 cal row/bike
8 P. cleans 155/105
6 S2OH
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