CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

50 Dubs

35 sit ups

20 Alt DB Snatches 50/35

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

2 rounds

5min Amrap

7 pull ups

10 Burpees

5min Amrap

15 deadlifts 155/105

20 Squat jumps

CrossFit Miami Beach – CrossFit

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Metcon (Time)

7 rounds

7 H.P Cleans 135/95

14 Boxjumps

21 push up

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

EMOMx8

Odd: 30 Tuck Hang

Even: 3 Wall Walks or 30s Handstand Hold Facing wall *hollow body

Metcon (Time)

Partner WOD (you & your plate:)

(45/25lb Plate)

400m Run w/ Plate

60 Plate G2O

50 Lateral Squat Plate Hops

40 Squat Press Outs

30 Russian Twists

20 Plank Walkovers Plate

10 Atomic Sit Ups

200m OH Plate Carry

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Tactical Thursday

Get as far as you can!!!

3min

50 lunges

40 sit ups

30 wall balls

20 single arm alt Devil press 50/35

2min rest

5 min

50 lunges

40 sit ups

30 wall balls

20 single arm alt Devil press 50/35

3min rest

7min

50 lunges

40 sit ups

30 wall balls

20 single arm alt Devil press 50/35

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

21min ascending ladder

1-2-3-4-5-6-7-8-9-10-11…..

•DL 225/155

•T2B

*7cal row after every set

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

4RFT

10 Burpees

100m Run

10 Air Squats

100m Run

10 Push Ups

100m Run

10 Sit Ups

100m Run

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

6 sets

1min each

Squat cleans 135/95

Strict pull ups

Burpees

Rest

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

4 Rds: 40s(a):20s(b)

Set 1.

a.DB Rev Lunge w/ knee lift(rt leg)

b.Pop Lunges(rt leg)

Set 2

a.DB Rev Lunge w/ knee lift(left leg)

b.Pop Lunges(left leg)

Set 3

a.DB Front Squat

b.Pop Squats

Set 5

a.DB Floor Press

b. DB Floor Wipers

Set 4

a.AB

b.Burpees

1min Rest

FINISHER: Tabata

-Plank Hip Dips(on elbows)

-Plank Toe Touches

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

5 RFT

400m Run

30 Sit Ups

15 KB(2) Suitcase DL(32/24kb)

100m KB Farmer’s Carry *5 Burpee penalty for every time you put KB down