CrossFit Miami Beach – CrossFit

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When JT met Annie (Time)

21-15-9

•HSPU

•ring Dips

•push-ups

Then

50-40-30-20-10

•Dubz

•sit-ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Banded warm up

10min AMRAP

20 Alt DB snatch

10 box jump

100m run

2min rest

8 min AMRAP

15 DB push press

10 ring rows

30 dubz

2min rest

6min AMRAP

10 DB curls

10 DB tri extensions

10 Front rack squats

2min rest

4 min AMRAP core

10 plank jacks

10 supermans

5 tuck jumps

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

7 sets at 90%

1 of each

•Squat Clean

•Front Squat

•Thruster

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

CrossFit Miami Beach – CrossFit

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CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2x400m Run

70 DB Thrusters 50/35

2x400m Run

80 slam Balls

2x400m Run

90 Burpees

CrossFit Miami Beach – CrossFit

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Ralph (Time)

6 Rounds

6 S2OH 155/105

30 Dubz

12 Russian KBS 32/24

9 cal Bike

CrossFit Miami Beach – CrossFit

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Overhead Squat (OH Squats 5×3 @ 80%)

Mike (Time)

3 Rounds

For time

20 Box Jump overs 24/20

20 Front Squats 115/85

20 Pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

2 rds 50on/10off

Every movement but the run w/ wallball

R twist wall toss

L twist wall toss

Push up on top of the ball

Alt lunge twist

R leg bridge off ball

L leg bridge off ball

Halo

Cleans

Floor chest pass

Alt wood chops

4min to run 400m

Core

Coaches choice

CrossFit Miami Beach – CrossFit

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Ricky (AMRAP – Rounds and Reps)

4 Sets

5min amrap: 1min rest

50 Walking Lunges

40 sit ups

30 DB Alt Snatches 50/35

20 ring dips

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

2x Tabata

1 st set high knees/ lunges

2 nd set hallow rocks/ alt crab toe touch

2 rds 1min on/ 30 sec switch

Double KB swings

Box jump

Battle rope

Row

OH plate lunge

Sled push

Ring rows

Plank hold

Rainbow slam ball

5 min to clean up and recover

400m farmer carry

*if you put them down 10 jump squats*