CrossFit Miami Beach – CrossFit

Jumping in Like (Time)

Every 5min for 25min
75 Dubz
18 cal bike
15 KB SDHP 32/24
12 HSPU

CrossFit Miami Beach – Hyrox Conditioning

120522 (No Measure)

28’ EMOM

A- 15/11 cal row
B- 7 burpee box jump over
C- 12/9 cal bike
D- 10 db hang p.cleans (1X DB)

CrossFit Miami Beach – CrossFit

Back Squat (Every 2min for 10min
10x @ 180-185lbs/ 120-125lbs
)

13.4 extended (AMRAP – Reps)

12min ladder
3-6-9-12-15-18-21…
•P. Cleans
•T2B

CrossFit Miami Beach – CrossFit

Ships Creek (Time)

1000m row
75 RKBS 32/24
50 Burpees
75 push press 75/55
1000m row

CrossFit Miami Beach – CrossFit

Franimy (Time)

Teams of 2
42 Thrusters 95/65
42 Pull Ups
200m run

36 Thrusters
36 Pull Ups
200m run

30 Thrusters
30 Pull Ups
200m run

24 Thrusters
24 Pull Ups
200m run

18 Thrusters
18 Pull Ups
200m run

CrossFit Miami Beach – Hyrox Conditioning

()

120222 (No Measure)

4 sets
90sec on: 90sec off

A) buy in: 15/12 cal bike
Remaining time max wallballs

B) buy in: 200m run
Remaining time max KBs

CrossFit Miami Beach – CrossFit

Dang it (Time)

100 Dubz
20 Deadlifts 225/145
30 Push ups

100 Dubz
15 Deadlifts 245/155
40 Push ups

100 Dubz
10 Deadlifts 275/165
50 Push Ups

CrossFit Miami Beach – Hyrox Conditioning

120122 (No Measure)

6 sets
1min of work- 1min of rest
Max meters on the rower

Rest 3min

15min amrap
10 Burpees
15 Box Jumps
20 DB Snatches

CrossFit Miami Beach – CrossFit

Front Squat (Every 2min for 10min
10x @ 135/95)

Match Set (Time)

7 rounds
7 bar facing Burpees
5 cal bike
3 P. Snatches 155/105

CrossFit Miami Beach – CrossFit

Charged up (Time)

800m run
50 KBS 24/16
50 weighted sit ups 25/15
400m run
25 KBS
25 T2B