CrossFit Miami Beach – CrossFit
Metcon (Time)
15-12-9-6-3
Squats Cleans
•starting weight is 135/95
•increase weight every set.
*after each set must per form
10 HSPU
12 box jumps
Hyrox Conditioning 081120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
3Rds
A->B->C
2min:1min
A. 30 Box Step Ups
AMRAP- Plate G2O
B. 40 Lunges
AMRAP- DU/Jump Rope
C .50 Air Squats
AMRAP-Weighted Sit ups
MB Crossfit 081120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
6 rounds
3min Amrap- 1min rest
6 deadlifts 225/155
9 Pull ups
12 H.R. Push ups
24 Dubz
MB CrossFit 081020
CrossFit Miami Beach – CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon (Time)
Rest 5min
30-20-10
Wall balls. 20/14
Burpees
Hyrox Conditioning
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
EMOMx8
Odd: 3 Wall Walks or 30s Handstand Hold
Even: Wall Sit *can add weight
Rest 2min
15min AMRAP
21 DB Push Press
15 DB Front Squats
9 Cal AB
6 Burpee Tuck Jumps
MB CrossFit
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
10 Pull upa
20 Deadlifts 155/105
30 lunges
400m run
MB CrossFit 080820
CrossFit Miami Beach – CrossFit
Metcon (Time)
7 rounds
5 Front squats 135/95
7 T2B
10 Bar hopping Burpees
MB Crossfit 060720
CrossFit Miami Beach – CrossFit
Metcon (Time)
5 rounds
2 P. cleans 185/125
10/10 plyo step ups
10 cal bike
Rest 90sec after each round
Hyrox Conditioning 080720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
1min of each for 5 sets
• cal row
• burpees
•box jumps/step ups
•Double Unders
•rest
MB Crossfit 080620
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
27min Amrap
7 Burpees
14 DB Snatches 50/35
21 step ups
200m run
*Rx is with a weight vest
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