CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

5 inch worms

5/5 AtG Solit Squats

10 Drop Squats

200m row

Then

Bar work

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))

Back Squat (12-15min
Back squats
5×2 @ 75%)

7min o $#!& (AMRAP – Reps)

7min amrap

1000m row

Max wall Climbs

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

5 inch worms

5/5 AtG Solit Squats

10 Drop Squats

200m row

Then

Bar work

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))

Back Squat (12-15min
Back squats
5×2 @ 75%)

7min o $#!& (AMRAP – Reps)

7min amrap

1000m row

Max wall Climbs

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

5 inch worms

5/5 AtG Solit Squats

10 Drop Squats

200m row

Then

Bar work

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))

Back Squat (12-15min
Back squats
5×2 @ 75%)

7min o $#!& (AMRAP – Reps)

7min amrap

1000m row

Max wall Climbs

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 020425 (Checkmark)

2 Rounds

5min AMRAP

50/35 cal Bike

max Burpees

3min Rest

10min AMRAP

30 Box Jumps

40 DB Snatches

50 DB Lunges

*Remaining Time Max V-ups

2min Rest

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

5 inch worms

5/5 AtG Solit Squats

10 Drop Squats

200m row

Then

Bar work

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))

Back Squat (12-15min
Back squats
5×2 @ 75%)

7min o $#!& (AMRAP – Reps)

7min amrap

1000m row

Max wall Climbs

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

5 inch worms

5/5 AtG Solit Squats

10 Drop Squats

200m row

Then

Bar work

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))

Back Squat (12-15min
Back squats
5×2 @ 75%)

7min o $#!& (AMRAP – Reps)

7min amrap

1000m row

Max wall Climbs

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

5 inch worms

5/5 AtG Solit Squats

10 Drop Squats

200m row

Then

Bar work

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

Squat Clean (12-15min to perform
20 Squat cleans for Quality (155/105))

Back Squat (12-15min
Back squats
5×2 @ 75%)

7min o $#!& (AMRAP – Reps)

7min amrap

1000m row

Max wall Climbs

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

40 Single unders

30 Shoulder Taps

20 Mt. Climbers

10 scorpions

5 cal Sprint

Skill/Strength (Checkmark)

5 sets

5 Kip Swimgs

3 Kipping Pull Ups

5sec Hold at the top of the Pull up

Dee 020325 (AMRAP – Reps)

6 mins Amrap

9 burpees over the DB

9 Cal Echo

2 min rest

6 mins 7/7 DB S2O

36 DU

2 min rest

6 min

15 Cal row

15 DB squats

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

40 Single unders

30 Shoulder Taps

20 Mt. Climbers

10 scorpions

5 cal Sprint

Skill/Strength (Checkmark)

5 sets

5 Kip Swimgs

3 Kipping Pull Ups

5sec Hold at the top of the Pull up

Dee 020325 (AMRAP – Reps)

6 mins Amrap

9 burpees over the DB

9 Cal Echo

2 min rest

6 mins 7/7 DB S2O

36 DU

2 min rest

6 min

15 Cal row

15 DB squats

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

40 Single unders

30 Shoulder Taps

20 Mt. Climbers

10 scorpions

5 cal Sprint

Skill/Strength (Checkmark)

5 sets

5 Kip Swimgs

3 Kipping Pull Ups

5sec Hold at the top of the Pull up

Dee 020325 (AMRAP – Reps)

6 mins Amrap

9 burpees over the DB

9 Cal Echo

2 min rest

6 mins 7/7 DB S2O

36 DU

2 min rest

6 min

15 Cal row

15 DB squats