CrossFit Miami Beach – CrossFit

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Bahama Strong (AMRAP – Rounds and Reps)

Teams of 2

30min amrap

121 cal Row

75 wall balls (each) 20/14

23 Power Cleans 205/125

30 Synchronized Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

500m Row

50 Pushups

50 Sit ups

50 Air Squats

400m row

40 Push ups

40 sit ups

40 Air Squats

300m row

30 Push ups

30 sit ups

30 Air Squats

200m row

20 Push ups

20 sit ups

20 Air Squats

100m row

10 Push ups

10 sit ups

10 Air Squats

CrossFit Miami Beach – CrossFit

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Cat 5 (Time)

Every 4min for 20min

400m run

15 Pull ups

Metcon (AMRAP – Rounds and Reps)

8min Amrap

30 KBS 24/16

20 Box Jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 10min for 30min

800m run

100 Lunges

30 KBG2OH

CrossFit Miami Beach – CrossFit

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Cat 4 (Time)

For time

4 Rounds

10 DeadLifts 225/155

30 H.R. Push ups

60 Air Lunges

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

2000m Row

100 Burpees

100cal bike

Announcements

Rain or shine We are open for normal Hours tomorrow!!!

See you guys at the box!!!!

enjoy your Labor Day!!!!

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CrossFit Miami Beach – CrossFit

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Cat 1 (AMRAP – Rounds and Reps)

7min Amrap

100 Dubz

7 S2OH 155/105

50 Sit Ups

3min rest

Cat 2 (AMRAP – Rounds and Reps)

7min amrap

60 Dubz

10 S2OH 135/95

30 V-Ups

3min rest

Cat 3 (AMRAP – Rounds and Reps)

7min amrap

30 Dubz

13 S2OH 115/75

15 T2B

Announcements

Rain or shine We are open for normal Hours tomorrow!!!

See you guys at the box!!!!

enjoy your Labor Day!!!!

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CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

When Angie Met Annie

100 reps each

•Pull Ups

•Push Ups

•Sit Ups

•Squats

Then

50-40-30-20-10

•dubz

•sit ups

Announcements

Rain or shine We are open for normal Hours tomorrow!!!

See you guys at the box!!!!

enjoy your Labor Day!!!!

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CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

26min amrap

16 P. clean 135/95

20 Burpee Box Jumps 24/20

50cal Row

16 thrusters 135/95

20 Burpee pull-ups

50cal Bike

Announcements

Labor Day Schedule
WE ARE Open!!!!!!

We will have 4 classes ONLY for Labor Day!!!!

Get Your Workout in Before the Storm.

8am-9am-10am and 11am classes

Please look out for IG, Wodify and your emails for Labor Day schedule updates.

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CrossFit Miami Beach – CrossFit

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Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here