CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
For time
800m run
Follow the leader
16 rounds (total)
6 Burpees
8 box Jumps
10 Alt DB Snatches 50/35
800m run
Hyrox Conditioning 052121
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
For time:
5 rounds
7 calories
10 burpees to target
7 calories
100m run
7 calories
10 db S2OH (2x db)
MB Crossfit 052121
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min Amrap
30 Dubz
15 step ups 24/20
12 T2B
9 strict press 95/65
30 Dubz
15 step ups
12 T2B
15 push press
30 Dubz
15 step us
12 T2B
21 Push jerks
Hyrox Conditioning 052021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
6 sets
3’ on 2’ off
A- 20 h.r. push ups
15 kb g2oh
10 pull ups
Remaining time: max wall balls
B- 18 kb step ups
16 v-ups
14 lunge hops
Remaining time: max r.kbs
MB CrossFit 052021
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Tactical Thursday
7min Amrap
200m run
10 strict pull ups
3min rest
7min Amrap
200m run
20 Push ups
3min rest
7min Amrap
200m run
30 Squats
Hyrox Conditioning 051921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5 sets
Every 60″
100m sprint
4 sets
Every 90″
200m run
Rest 3’
6’ amrap
10 burpees
14 db snatch
Rest 2’
6’ amrap
8 burpees over the db
12 db hang clean&jerk
MB CrossFit 051921
CrossFit Miami Beach – CrossFit
Deadlift (4×10 @ 50%)
Metcon (AMRAP – Rounds and Reps)
12min Amrap
15 cals
10 H. power Cleans 95/65
10 front squats
Hyrox Conditioning 051821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5-10-15-20-25-30
T2B
4-8-12-16-20-24
Box jump over
3-6-9-12-15-18
DB thrusters (2x db)
Starting at 0:00 and every 2 minutes:
3 devil press (2x db)
MB CrossFit 051821
CrossFit Miami Beach – CrossFit
Metcon (Time)
50 cals
5 rounds
5 P. Cleans 155/105
5 Burpee Box Jumps 30/24
40 cals
4 rounds
4 P. Cleans 185/115
4 Burpee Box Jumps 30/24
30 cals
3 Rounds
3 P. Cleans 205/135
3 Burpee Box Jumps 30/24
Hyrox Conditioning 051721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups
10’-15’
800m run
15’-20’
50/40 calories
20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat
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