CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 Rounds

36 Push Ups

200m run

36 air Squats

200m run

36 deadlifts 135/95

200m run

36 lunges

CrossFit Miami Beach – CrossFit

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ufffff (Time)

Teams of 2

For time

2 rounds

50 Box Jump overs 24/20

100 synchro air squats

50 Burpees

100 synchro sit ups

50 Pull ups

CrossFit Miami Beach – CrossFit

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Baker Man (Time)

For time

30 Power Snatches 135/96

150 wall Balls

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (No Measure)

Sprint 30 seconds

Rest 30 seconds

Sprint 30 seconds

Rest 25 seconds

Sprint 30 seconds

Rest 20 seconds

Sprint 30 seconds

Rest 15 seconds

Sprint 30 seconds

Rest 10 seconds

Sprint 30 seconds

-Rest 2min & Repeat

Metcon

Metcon (Time)

50 Cal Row

40 Box Jumps

30 KBS (24/16kg)

20 Goblet Squats (24/16kg)

10 Burpees

20 Goblet Squats

30 KBS

40 Box Jumps

50 Cal on AB

CrossFit Miami Beach – Hyrox Conditioning

Metcon

Metcon (Time)

2 Rounds

6min to complete

800m Run

50 Air Squats

—1min Rest—

4min to Complete

400m Run

50 Push-Ups

–1min Rest—

2min to complete

200m Run

20 Squat Jumps

–1min Rest—

1min to complete

100m Run

10 Burpees

–1min Rest—

CrossFit Miami Beach – CrossFit

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How Heavy can I Go (Weight)

20min ascending weight

400m run

5 squat cleans 135/95 starting weight

*increase weight on every set.

*score is heaviest weight completed

Short Burn (AMRAP – Reps)

7min ladder

1-2-3-4-5-6-7-8-9-10-11…

•s2OH 95/65

•T2B

CrossFit Miami Beach – CrossFit

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Whiplash (AMRAP – Reps)

5 Rounds

1min of each

•front rack Lunges 95/65

•dubz

•Alt Single arm DB p. cleans 50/35

•rest

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (AMRAP – Reps)

5min Max Alternating Arm RKBS

Metcon (No Measure)

10min EMOM

Odd: 16 BJ

Even: 16 Goblet Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3Rds

4min Work:1min Rest

15/12 AB Cal

15 DB Floor Press

30 DB Russian Twist

30 DB Plank Rows

Reverse lunge w/ twist(1-DB)

Metcon

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

Run Jackie Run

1000m Run

50 KB Thrusters

30 Pull-ups

*10min Cap

-5min Rest-

Metcon (Time)

Run Jackie Run

1000m Run

50 KB Thrusters

30 Pull-ups

*10min Cap

-5min Rest-

Metcon

Metcon (Time)

Nancy on a Boat

5RFT

500m Row

15 Plate OH Squats(or 30 OH Lunges if mobility issues)

*20min Cap

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Skill

5min

Accumulate as many

Strict T2B

Truckin (Time)

21-15-9-9-15-21

•KBS 24/16

•cal Bike/row (must perform 21-15-9 of each)