CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
Every2min for 20min
12 RKBS
10 wall balls
8 cals
MB CrossFit 110120
CrossFit Miami Beach – CrossFit
Yvonne (Time)
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Medball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (50/30 lb)
400 meter Run with Partner
MB CrossFit 103120
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
2 Rounds
30 Clean and jerks 135/95
2x200m Run
40 T2B
2x200m Run
50 Box Jump overs 24/20
2x200m Run
MB CrossFit 103020
CrossFit Miami Beach – CrossFit
Clean Annie (Time)
50-40-30-20-10
•Double Unders
•sit ups
*after each set 5 P. cleans at 205/125
Hyrox Conditioning 103020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
50 cal row
50 squat jumps
50 DB Push Press
50 Lunge Hops
50 floor press
50 cal row
MB Crossfit 102920
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
22min Amrap
12 Alt Hang DB P. snatches 50/35
12 DB Lunges
12 Burpees
12 DB Lunges
12 Alt Hang DB cleans
12 DB Lunges
12 Burpees
12 DB Lunges
Hyrox Conditioning 102920
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
6 sets (2 Rounds)
3min of work:2min off
Buy in: 400m run
A) 25 wall balls
Remaining time sit ups
B) 25 KBS
Remaining time v-ups
C) 20 renegade rows
Remaining Time hollow rocks
Hyrox Conditioning 102820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
7 rounds
100m run
7 SDHP
7 Gblet Squats
7 burpees
7 DB Push Press
7 cal row
MB CrossFit 102820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
18min Amrap
5 Hang P. Cleans 155/105
8 C2B Pull ups
11 HSPU
MB Crossfit 102720
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time
800 Run
80 RKBS 32/24
600m run
60 Box Jumps 24/20
400m run
40 cals
200m run
20 burpee box jump
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