Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

•thrusters

•T2B

*200m run between each set

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

Friday

20min Amrap

50 sit ups

50 box jumps step down 24/20

35 v-Ups

35 Hang P. Cleans

20 T2B

20 HSPU

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

27-24-21-18-15-12-9-6-3

Cal row

Wall balls

V-ups

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Set 1

7min Amrap

20 cal row

20 inch worms

20 step ups 20″

Rest 3min

7min Amrap

15 cal row

15 inch worms

15 step ups 24″

Rest 3min

7min Amrap

10 cal row

10 inch worms

10 Step ups 30/24″

*rx is with a weight vest

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

4 Rounds

400m run

30 lunges

10 devil cleans

Announcements

Labor Day Schedule
Monday September 7th
9am
10am
11am

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

3 rounds

5 min Amrap / 3min rest

3 Clusters 155/105

7 Pull ups

100m run

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

Every 5min 20min

30 Cal row

20 DBSnatches

10 burpees

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Every 2min for 20min

8 cal bike

8 burpees

10 air Squats

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Weight)

Squat Cleans

Set 1

Every 15sec for 3min

•squat cleans 135/95

Rest 2min

Set 2

Every 20sec for 3min

•squat cleans add weight

Rest 2min

Set 3

Every 30sec for 3min

•squat cleans add weight

Rest 2min

Set 4

Every 45sec for 3min

•squat cleans add weight

Metcon (AMRAP – Rounds and Reps)

8min Amrap

5 P. snatches 135/95

2 Bar M.U. / 7 Pull ups

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

800m run

80 Russian KBS

600m run

60 wall balls

400m run

40 box jumps

200m run

20 Burpee pull ups