CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
10min ladder
3-6-9-12-15-18….
•T2B
•P. cleans 135/95
•Burpee Box jump overs 24/20
Rest 5min
Metcon (Time)
Then back dow from where you finished.
15min cap
MB Crossfot 051021
CrossFit Miami Beach – CrossFit
Shoulder Press (15min to find 1RM )
Metcon (AMRAP – Rounds and Reps)
13min Amrap
40 air squats
30 cals
20 P. snatches 75/55
Hyrox Conditioning 051021
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
120 Lunges
30 Devil Press
120 cals
MB CrossFit 050921
CrossFit Miami Beach – CrossFit
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
MB CrossFit 050821
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
42
•clusters 95/65
•pull ups
•Box Jump overs 30/24
30
•clusters 135/95
•Pull ups
•Box Jump overs
18reps
•clusters 155/105
•pull ups
•Box Jump overs
MB CrossFit 050721
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
5min on:3min off
A)21 Clean and jerks 95/65
21 Burpees
21 cals
B) 15 clean and jerks 115/85
15 bar hopping Burpees
15 cals
C) 9 clean and jerks 135/95
9 bar facing burpees
9 cals
Hyrox Conditioning 050721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
21-18-15-12-9-6-3
2xDB hang clean
2xDB push press
Every 3’ beginning at 0:00
10/7 calories
Buy out:
400m run w/medball
MB Crossfit 050621
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min Amrap
20 reps each
Cal row
Single arm DB S2OH 50/35
Step ups 50/35
Sit ups
Push ups
Hyrox Conditioning 050521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 4’ for 5 sets (20’)
12 t2b
10 2xdb box step overs
8 2xdb clusters
Rest 2’
Every 90″ for 5 sets (7’30″)
15/12 calories sprint
MB CrossFit 050521
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
3 rounds
1min each
•Burpees
•P. Snatches 75/55
•Box Jumps
•thrusters
•RKBS 32/24
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