CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 sets
3min Amrap 2min rest
3 bar M.U.
6 hspu
9 SDHP 95lbs
Hyrox Conditioning 080520
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 5min for 2 sets
A) 30 cal Bike
20 Burpees
B) 30 cal Bike
30 wall balls
MB Crossfit 080420
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 2min for 20min
10cal row
8 wall balls 20/14
6 Burpees
MN Conditioning 080420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Rounds and Reps)
Conditioning
Run Forest Run
30mim Amrap
500m row
400m run
30 Dubz
MB Crossfit 080420
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
8min skill for quality
8 strict pull ups
8 pistols
16 hollow rocks
Rest 3min
Metcon (AMRAP – Reps)
8min ladder
3-6-9-12-15…
P. Clean 135/95
T2B
Rest 3 min
Metcon (AMRAP – Reps)
8min to complete
30-20-10
Cal bike
S2OH 95/65
MB Crossfit 080220
CrossFit Miami Beach – CrossFit
Metcon (Time)
50 Wall Ball Shots (20/14 lb)
50 Butterfly Sit-Ups
50 Box Jumps (24/20 in)
50 P. snatches (95/65 lbs
800m run
MB Crossfit 080120
CrossFit Miami Beach – CrossFit
Double D.T. (Time)
10 Rounds
12 Deadlifts 115/85
9 Hang P. Cleans
6 S2OH
MB CrossFit 073120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Get as far as you can
3min
90 Dubz
60 wall balls
30 alt DB snatches 50/35
2min rest
5min
90 Dubz
60 wall balls
30 alt DB snatches
3min rest
7min
90 Dubz
60 wall balls
30 alt DB snatches
Hyrox Conditioning 073120
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
5RFT
20 Cal Bike
25 Pop Squats
25 OH Lunges w/ plate
25 Lateral hops over Plate
*Rest 1min after each round
Finisher: 25 Atomic Sit Ups
Hyrox Conditioning 073020
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
Annie on the Run
50-40-30-20-10
Double-under
Sit-up
* 400m Run after each round
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