CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Core work

100 hollow rocks for time

5 on it (Time)

5 Rounds for time

•10 cal Row

•10 S2OH 135/95

•10 Pull ups

•10 KBS 24/16

•10 dips

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

2 Rounds

6min to complete

800m Run 50 Air Squats

—1min Rest—

4min to Complete

400m Run

50 Walking Lunges

–1min Rest—

2min to complete

200m Run

20 Squat Jumps

–1min Rest—

1min to complete

100m Run

20 Lunge Jumps

–1min Rest—

CrossFit Miami Beach – MB Comp

View Public Whiteboard

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Gymnasty (AMRAP – Reps)

2min each

•Max Pistols

•Strict Hspu

•T2B

Sizzle (AMRAP – Rounds and Reps)

14min amrap

20 Rev Front Rack Lunges 135/95

30 H.R. Push ups

40 Dubz

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

9min AMRAP

3 Man Makers

6 DB Box Step-ups 9 Sit-ups

–Rest 3min—

6min AMRAP

6 DB Curl to Press

12 DB Reverse Lunge w/ knee lift

–Rest 2min—

3min AMRAP

12 DB Push Press

6 DB Front/Goblet Squat

–Rest 1mini—

1min AMRAP

Devil’s Press

Finisher: DB/KB Monster Crawl across the gym

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

1min

P. Clean and Jerks 135/95

2min rest

1min

P. Clean and Jerks 155/105

2min rest

1min

P. Clean and Jerks 185/115

Toast (Time)

3 Rounds

400m run

20 Burpee Box Jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

12min

400m Run

Max KBS

*every time break KBS, run 400m again

–Rest 3min—

6min AMRAP

12/10 Cal Row

6 Burpees over rower

–Rest 2min–

6min AMRAP

10/8 Cal Bike 8 Box Jumps

Finisher: 100 Plank Jacks

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Fran narf (Time)

Fran Narf

21-15-9

•thrusters 95/65

•Pull Ups

400m Run

9-15-21

•Pull Ups

•thrusters

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

W/U wod

4min

20sec each

•high knees

•vertical jumps

• butt kicks

2min rest

Section 1 Aerobic

4 Rounds

75sec each

•cal Row

• cal Bike

2min rest

Section 2 upper

5min

12sec DB floor press (sprint)

48sec mountain climbers (pace)

2min rest

Section 3 Mid

5min

12sec Russian twist

48sec v-ups

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Open (Time)

150 wall balls 20/14

90 dubz

15 M.U.