CrossFit Miami Beach – CrossFit

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Back Squat (1×20 @ 60%)

Back Squat (1×10 @ 70%)

Back Squat (1×10 @ 72.5%)

Metcon (Time)

For time:

20 burpees over bar

25 cal row

30 P. Snatches 95/65

25 cal row

20 burpees over

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

AMRAP in 27 minutes

From 0:00-7:00, AMRAP of:

25 calorie Row

50 Double-Unders

Rest 3 minutes

From 10:00-17:00, AMRAP of:

15 Devil Presses (2×35/20 lb)

50 Double-Unders

Rest 3 minutes

From 20:00-27:00, AMRAP of:

15 Dumbbell Thrusters (2×35/20 lb)

50 Double-Unders

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

22min amrap

22 Power Cleans 185/115

44 Box Jump overs

66 Synchronized Push Ups

88 Synchronized V Ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Rounds and Reps)

25min amrap

Buy in: 2500m row

Remaining time amrap

20 Box jumps

15 wallballs

10 devil presses

CrossFit Miami Beach – CrossFit

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Cluster Duster (Time)

7 Rounds

5 Clusters 135/95

10 burpees over the box

200m run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

10 Rounds

10 DB Push Press

10 Russian KBS

10 inverted rows

100m run

CrossFit Miami Beach – CrossFit

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Front Squat (1×10 @ 65% of back squat)

Front Squat (2×5 @ 72.5% of back squat)

1/2 Wilmot (Time)

3 rounds

50 air squats

25 dips

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 5min for 25min

20 cal bike

50 air squats

20 floor press

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

6min Amrap

7 Power Snatches 115/75

14 pull ups

21 sit ups

2min rest

Metcon (AMRAP – Rounds and Reps)

6min Amrap

5 P. Snatches 135/95

10 C2B pull ups

15 V-ups

2min rest

Metcon (AMRAP – Rounds and Reps)

6min Amrap

3 P. snatches 155/105

6 Bar M.U.

9 weighted sit ups 35/20

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

800m Run

Then

5 Rounds

15 Burpees

20 DB Snatches 50/35

25 v- Ups

Then

800m run