CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2

Follow the leader

12min amrap

10 wall balls

5 Burpees

2min rest

12min amrap

50 KB G2OH 24/16

50 step ups 24/20

50 Ring Rows

CrossFit Miami Beach – CrossFit

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Blams 12 days of Christmas (Time)

1x Snatch (135/95)

2x Muscle-up

3x Front Squat (135/95)

4x Power Clean (135/95)

5x Burpee Box Jump (24″/20″)

6x Deadlift (135/95)

7x Pull-up

8x T2B

9x Cal Bike

10x Wall Ball (20/14)

11x HSPU

120x Double-unders

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Coach’s choice

2rds 40 on/20 off w/ 1 min rest Btwn the rd

Battle ropes

Box jumps

Bike

Pull-ups

KB SDHP

Heavy Med-ball clean over the shoulder

KB swings

Burpee tuck jumps

Row

Sled push

Core

Coaches choice

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up across the gym (each movement 1/2 way)

Inch worms/Sampson Stretch

Leg kicks front/ back

Walking Hip stretch/ walking quad stretch

2rds each section 30/10 each movement w/ 1min rest Btwn each section

Sec1

Alt v-up toe touch

Crab toe touch

Plank side kick outs

Sec2

Narrow squats

Jump squats

Side lunges

Sec3

Plank up-downs

Spider-Man push ups

Plank jacks

Sec4

Bear Crawls

Reverse plank hold

Burpee

Sec5

High knee

Butt kicks

Tuck jumps

5 min rest

10 min to complete

2x 500/m row sprint

CrossFit Miami Beach – CrossFit

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Milk and cookies (Time)

For Time:

3 Rounds

200m run

15 S2OH 135/95

20 V-Ups

2 Rounds

400m

15 Thrusters 135/95

15 T2B

1 Round

800m Run

20 cal Bike

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Running drills

5min to complete

400m run max wallballs

2min rest

5min to complete

400m run max Bear crawls

2min rest

5min to complete

400m run max Box jump overs

2min rest

5mins to complete

400m run max burpee

2min rest

5min to complete

400m run max cal bike

CrossFit Miami Beach – CrossFit

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The Grinch (AMRAP – Reps)

4 Rounds

2min of work:1min of rest

A)buy in: 30 Dubz

Amrap

•5 Power Cleans 185/115

•15 Air Squats

B) buy in:30 Dubz

•5 Front Squats

•15 HR Push Ups

CrossFit Miami Beach – CrossFit

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Home Alone (Time)

21-18-15-12-9-6-3

KBS (24/16)

Box Jumps(24/20)

Burpees

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Junk yard dog

2rds each section 40on/20off w/ 1minrest Btwn sections 2x DB

Sec1

Jump squats

We DL

Sec2

Floor press

Bent over row

Sec3

Incline floor press

Incline fly

Sec4

OH press

Delt raises

Sec5

Curl

OH tri extension

4 min rest

Core

2rds 20on/10 transition w/ 1min rest Btwn rds

Russian twist

Plank hold

Hip raises

Crunch heel taps

Flutter kicks

Bicycles

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill:

5min of kip drills

Abdiel (Time)

4 Rounds for time

12 floor Press 155/105

17 Pull-ups

35 air Lunges (any way)