CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
1000m row
50 DB Thrusters
30 Pull ups
500m row
35 Thrusters
20 pull ups
250m row
20 thrusters
10 pull ups
MB CrossFit 082521
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5min Amrap
8 clusters 95/65
8 Burpee box jump overs 24/20
3min rest
5min Amrap
6 Clusters 135/95
6 Burpee box jump overs 24/20
3min Amrap
5min Amrap
4 Clusters 155:106
4 Burpee box jump overs 24/20
Hyrox Conditioning 082421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
10 rounds
20 Dubz
10 Alt DB Snatches
10 DB Lunges
10 DB Sit ups
MB CrossFit 082421
CrossFit Miami Beach – CrossFit
Metcon (Time)
30 T2B
1mile run
30 T2B
1mile run
30 T2B
MB CrossFit 082321
CrossFit Miami Beach – CrossFit
Metcon (Time)
30 cals
12 snatches 135/95
12 M.U.
30 cals
9 snatches
9 M.U.
30 cals
6 Snatches
6 M.U.
MBConditioning 082321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
30min running clock
0-10min to complete
800m run
50 KBS
50 wall balls
10-20min to complete
50 cal bike
50 Box Jumps
50 vups
20-30min
800m run
50 burpees
50 lunge hops
MB CrossFit 082221
CrossFit Miami Beach – CrossFit
Anna (Time)
For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run
Repeat back up the ladder to the top.
Wear a Weight Vest (10 kg).
MB CrossFit 082121
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
42-30-18-12-6
Power/squat Snatches
Men-95/115/135/155/185
Women-65/85/95/105/125
*after every set
20 cal bike
75 dubz
Hyrox Conditioning 082021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 5’ for 5 sets
400m run
16 t2b
10 burpees box jump
4 devil press (2xDB)
MB CrossFit 092021
CrossFit Miami Beach – CrossFit
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Metcon (AMRAP – Rounds and Reps)
12 min Amrap
400m run
30 Dubz
200m row
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