CrossFit Miami Beach – Hyrox Conditioning

Conditioning 012725 (Checkmark)

Every 3’ for 9 sets

A- 200m run

21 wall balls

B- 15/12 cal bike

15 kb g2oh

C- 18/14 cal rower

15 t2b

CrossFit Miami Beach – CrossFit

012625 (Time)

10 Rounds

16 sit ups

14 Air Squats

12 Alt DB Snatches

100m Run

CrossFit Miami Beach – CrossFit

10 and 11am (Time)

Follow the leader

Teams of 2

20 rounds

9 Box Jump Overs

6 C2B Pull Ups

3 Clean And Jerks 155/105

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

50 PVC OH Squats

Then

P. Snatch Progression

Power Snatches (Checkmark)

12-15min

30 P. Snatches for Quality (no heavier than 135/95)

012425 (Time)

For time

3 Rounds

10 Thrusters 135/95

20 H.R. Push ups

30 V-ups

40 Reverse Lunges

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

50 PVC OH Squats

Then

P. Snatch Progression

Power Snatches (Checkmark)

12-15min

30 P. Snatches for Quality (no heavier than 135/95)

012425 (Time)

For time

3 Rounds

10 Thrusters 135/95

20 H.R. Push ups

30 V-ups

40 Reverse Lunges

CrossFit Miami Beach – Private Classes

Fee (Checkmark)

Team Workout (30 min total workout)

4 min Amrap:

Max calories Bike

1 min rest

20 min Amrap: Alternating Rounds

6 deadlifts

8 Burpees over the bar

10 Air Squats

Rest 1 min

4 min AMRAP

Max calories Bike

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 012425 (Checkmark)

8 rounds

1min on:1min off

A) :15sec max cal bike

Max wallballs

B) :15sec max cal bike

Max DB Snatches

*A and B is one round

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 012225 (Time)

1000m row

100 Lunges

800m row

80 push ups

600m row

60 air squats

400m row

40 T2B/ K2E

200m row

20 Pull ups