CrossFit Miami Beach – 8pm Express Wod
Rad (Time)
For time
50 P.Snatches 75/45
30 Box Jumps
15 cal bike
MB CrossFit 011920
CrossFit Miami Beach – CrossFit
Pay the man (Time)
3 rounds
30 Deadlifts 135/95
200m run
20 Front squats
200m run
10 S2OH
200m run
Hyrox Conditioning 011720
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
7 RFT
7 Manmakers
7 Ring Dips
7 DB Clean & Jerk
7 Burpee Broad Jumps
7 DB Thrusters
7 Push-ups
7 DB Box Step ups
MB Crossfit 011720
CrossFit Miami Beach – CrossFit
10 Toes Down (AMRAP – Rounds and Reps)
21min amrap
10 Deadlifts 225/155
5 Bar M.U.
10 cal row
200m run
MB CrossFit 011620
CrossFit Miami Beach – CrossFit
Back Squat (3×20 @ 45%)
Mind Blown (Time)
For time
60 Front Rack Lunges 95/65
40 burpees
40 Front Rack Lunges
20 burpees
MB Express 011620
CrossFit Miami Beach – 8pm Express Wod
Mind Blown (Time)
For time
60 Front Rack Lunges 95/65
40 burpees
40 Front Rack Lunges
20 burpees
Hyrox Conditioning 011620
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
3 RFT
25 Cal Row
50 WB
25 Cal AB
50 Sit-Ups
MB Express 011520
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
18min amrap
50 Dubz
40 step ups
30 Russian KBs 32/24
20 Hang P. cleans 135/95
10 Strict Hspu
MB CrossFit 011520
CrossFit Miami Beach – CrossFit
Wrestler (Time)
For time
100 Dubz (50 attempts)
80 step ups
60 Russian KBS 32/24
40 hang Power Cleans 135/95
20 Srict HSPU
Hyrox Conditioning 011520
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
Every 2min, for 10min
10 Russian kb swings 32/24
8 plate thrusters 45/25
6 burpees onto plate
Then…
3RFT
200m Farmer’s Carry
400m Run
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