CrossFit Miami Beach – CrossFit
Metcon (Time)
10-20-30-40
Box Jumps 24/20
Alt DB Snatches
Rest 3min
Then
800m run
60 KBS 24/20
MB CrossFit 122919
CrossFit Miami Beach – CrossFit
The Wirtz (Time)
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
MB Crossfit 122819
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
27min AMRAP
Teams of 2
50 Box Jumps 24/20
400m run
50 PoweR Snatch 95/65
400m run
50 Over Head Squat
400m run
50 T2B
400m run
MB CrossFit 122719
CrossFit Miami Beach – CrossFit
TNT (AMRAP – Rounds and Reps)
22min Amrap
12 cal row
15 Deadlifts 135/95
18 V-ups
15 wall balls
12 cal bike
Hyrox Conditioning 122719
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
3 rounds
1min each
•dubz/singles
•burpees
•dubz/singles
•KBs
•dubz/singles
•wallballs
•dubz/singles
•box jumps
*2min rest
MB Wxpress Wod 122719
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
18min Amrap
8 cal row
10 Deadlifts
12 V-ups
10 wallballs
8 cal bike
MB CrossFit 122519
CrossFit Miami Beach – CrossFit
Speaker vs kalipa (Time)
1-2-3-4-5-6-7-8-9-10
Power Clean and Jerk
*1 round of Cindy after every set
5 pull ups
10 push ups
15 air squats
MB Express 122619
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
17min amrap
3 clean and jerks 155/105
6 pull ups
9 push ups
12 air squats
Hyrox Conditioning 122619
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1 mile run
2000m row
120 cal bike
*you can break it up how ever you like
MB CrossFit 122419
CrossFit Miami Beach – CrossFit
Metcon (Time)
Box Holiday Hours
Christmas Ever: 8-9-10-11am
Christmas: Closed
For Time
Teams of 2
100 Clusters 95/65
100 bar facing Burpees
100 KBS 24/16
100 bar hopping Burpees
* while one partner is working partner 2 will complete a 200m run
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