CrossFit Miami Beach – CrossFit

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Cindy Test (AMRAP – Rounds and Reps)

7min Amrap

5 Pull ups

10 Push Ups

15 air squats

Water (AMRAP – Rounds and Reps)

12min ladder

1-2-3-4-5-6-7-8-9….

Clean and Jerks

•20 Dubs after each set

CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 Rounds

200m Run

11 Front Squats

200m Run

11 Push Press

200m Run

11 floor press

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero Hopper Friday

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

FGB style

Bike

Box jump

Battle rope

Plate push

Burpee plate jump

1min rest

5 min rest

1x max bike in 45sec

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Core wod

100 hollow rocks

75 sit ups

50 Superman’s

25 V-Ups

Deposit (Time)

30-20-10

Thrusters 95/65

10-20-30

Box jumps 24/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Running drills

6min to complete 20 burpee into 400m run

5min to complete 15 burpee into 400m run

4min to complete 10 burpee into 400m run

3min to complete 400m run

3min rest

4min to complete 20 DB thrusters into 200m run

3min to complete 15 DB thrusters into 200m run

2min to complete 10 DB thrusters into 200m run

1min to complete 200m run

3min rest

Core

100 hallow rock

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Pizza game

8min AMRAP

10 DB push press

8 curls

6 bent over kick back

30 singles

2min rest

6min AMRAP

10 alt kb gorilla Rows

10 DL

10 jumps over kb

2min rest

4min AMRAP

10 walls balls

5 T2B

2min rest

2 min max rep

Burpee box jumps

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

5min max

Burpee M.U./pull up

Credit (Time)

800m Run

30 Power Snatches 135/95

400m Run

15 Power Snatches 135/95

CrossFit Miami Beach – CrossFit

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Debit (AMRAP – Reps)

5 Rounds

1min each

•dubz 30-50reps

•Wall Balls 20-25reps

•Russian KBs 20-25 reps 32/24

•Plank Hold

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Junk yard dog

50 alt DB snatch

100m run

50 box jumps

100m run

50 rainbow slams

100m run

50 full kB swings

100m run

50 v-ups

100m run

50 shoulder taps

100m run

50 goblet squats

100m run

50 lunge hops

100m run