CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 sets
3min Amrap : 1min rest
3 P. snatches 135/95
5 bar hopping burpees
7 wall balls 20/14
Hyrox Conditioning 111320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
10 plate g2oh
7 calories
10 burpees
7 calories
100m run
MB CrossFit 111220
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
5 Rounds of Cindy
5 Pull ups
10 Push Ups
15 Air Squats
100m run
4 Rounds of cindy
100m run
3 rounds of Cindy
100m run
2 Rounds
100m run
1 Round of Cindy
100m run
*Rx is with a weight vest
Hyrox Conditioning 111220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5 rounds
30 air squat
25 sit ups
200m row
15 kb sdhp
10 box jump over
Hyrox Conditioning 111120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
21’ amrap
50 dubs
40 wall balls
30 push ups
20 pull ups
10 single arm devil press
MB Crossfit 11120
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
15 Box Jumps
15 hang Squat Cleans 135/95
15 S2OH
MB CrossFit 111020
CrossFit Miami Beach – CrossFit
Metcon (Time)
75 Dubz
30 cal bike/row
25 T2B
20 Deadlifts 225/135
75 Dubz
25 cal bike/row
20 T2B
15 Deadlifts 245/145
75 Dubz
20 cal bike/row
15 T2B
10 Deadlifts 275/155
Hyrox Conditioning 111020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
Every 4’ for 24’
400m run
20 kbs
10 goblet squat
Hyrox Conditioning 110920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 lunges
20 burpees
50 DB snatch
20 burpees
50 DB step ups
20 burpees
100 v-ups
MB CrossFit 110920
CrossFit Miami Beach – CrossFit
Metcon (Time)
21-15-9
•P.Cleans 185/115
•bar facing Burpees
Then
800m run
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