CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
10-20-30-20-10
•Front Squats 115/85
•Push ups
•T2B/v-Ups
Hyrox Conditioning102620
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
0-3min to complete
10 cal bike
12 burpees
15 wall balls
3-7min to complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
7-12min to complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
21 kbs
12-18min to complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
21 kbs
24 pull ups/rows
18-23 Tom complete
10 cal bike
12 burpees
15 wall balls
17 box jumps
23-27min
10 cal bike
12 burpees
15 wall balls
17 box jumps
27-30min
10 cal bike
12 burpees
15 wall balls
MB CrossFit 102520
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
10 Thrusters 115/85
5 Bar M.U.
10 cal bike
15 Russian KBS 32/24
MB CrossFit 102420
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24min
Teams of 2
follow the leader
6 T2b
10 burpee deadlifts 135/95
16 wall balls 24/20
Hyrox Conditioning 102320
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10Rds
3 Devil’s Press(50/35)
22 Alt DB Lunges
19 Air Squats
MB CrossFit 102320
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
400m run
12 Squat Cleans 135/95
16 T2B
Hyrox Conditioning 102220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
21min EMOM- Partner WOD
Min 1: Partner 1 -20 KBS
Partner 2- 15 Sit Ups
Min 2: Partner 1- 15 Sit Ups
Partner 2- 20 KBS
Min 3: (Both) 10 Synchronized Burpees
MB CrossFit 102220
CrossFit Miami Beach – CrossFit
Metcon (Time)
Tactical Thursday
120 step ups
90 push ups
60 SDHP 24/16
60 Step Ups
30 Push Ups
10 SDHP
MB Crossfit 022120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Ladder
1-2-3-4-5-6-7-8-9-10..
•S2OH 135/95
2-4-6-8-10-12-14-16-18-20..
•Pistols
3-6-9-12-15-18-21-24-27-30…
•Pull ups
Hyrox Conditioning 102120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
3RFT
30 WB
30 KB SDHP
30 Box Jumps
30 DB Push Press
30 Cal Row
30 Push Ups
10 Squat Jumps
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