CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
2 Rounds
30 Clean and jerks 135/95
2x200m Run
40 T2B
2x200m Run
50 Box Jump overs 24/20
2x200m Run
Hyrox Conditioning 040921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 2’30″ for 10 sets
10 db push press (2x DB)
7 burpees box jump
4 cluster (2x DB)
MB CrossFit 103020
CrossFit Miami Beach – CrossFit
Clean Annie (Time)
50-40-30-20-10
•Double Unders
•sit ups
*after each set 5 P. cleans at 205/125
MB Crossfit 102920
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
22min Amrap
12 Alt Hang DB P. snatches 50/35
12 DB Lunges
12 Burpees
12 DB Lunges
12 Alt Hang DB cleans
12 DB Lunges
12 Burpees
12 DB Lunges
Hyrox Conditioning 040821
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5’ amrap
10 wall balls
10 cal row
2’ rest
5’ amrap
20 goblet squat
10 cal row
2’ rest
5’ amrap
30 air squat
10 cal row
2’ rest
5’ amrap
20 lunges
10 cal row
2’ rest
5’ amrap
10 lunge hops
10 cal row
MB CrossFit 102820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
18min Amrap
5 Hang P. Cleans 155/105
8 C2B Pull ups
11 HSPU
Hyrox Conditioning 040721
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 Dubz
80 DB Step ups
60 sit ups
40 box jump overs
20 single arm devil press
Every 4 min 200m run beginning at 0:00 mark
MB Crossfit 102720
CrossFit Miami Beach – CrossFit
Metcon (Time)
For Time
800 Run
80 RKBS 32/24
600m run
60 Box Jumps 24/20
400m run
40 cals
200m run
20 burpee box jump
Hyrox Conditioning 040621
CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
25’ emom
A- 14/11 calories
B- 24 db snatch
C- 22 v-ups
D- 20 push ups
E- rest
MB Condotioning 040521
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
0’ to 10’
30-20-10
Burpee to plate
Plate g2oh
10’ to 20’
5 rounds
100m run
1 round Cindy
(5 pull ups
10 push ups
15 air squat)
20’ to 30’
1 mile run
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