CrossFit Miami Beach – Hyrox Conditioning
Metcon (AMRAP – Reps)
7 sets
2’30″ on 1’ off
20 db hang c&j
10 burpees over the db
20 db lunges
10 t2b
Hyrox Conditioning 022421
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
20 mins ladder
V-ups
10-20-30-40..
Push ups
15-30-45-60..
Db snatch
20-40-60-80..
Right into
1 mile run
MB CrossFit 022421
CrossFit Miami Beach – CrossFit
Metcon (Time)
Buy in:
100 Dubz
21-15-9
•Deadlifts 135/95
•S2OH
•Box Jumps 24/10
Buy out;
100 Dubz
Hyrox Conditioning 022321
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Every 90″ for 10 sets (15 minutes)
200m sprint
Every 2’ for 5 sets (10 minutes)
15/12 calories bike
8 burpees
Hyrox Conditioning 02321
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 6 min for 24min
400m run
9 Burpees
12 P. cleans 155/105
15 Pull ups
MB CrossFit 022221
CrossFit Miami Beach – CrossFit
Back Squat (5 @ 80%)
Back Squat (3 @ 90%)
Back Squat (1 @ 95%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Cal
Thrusters 95/65
Hyrox Conditioning 022221
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5 rounds
30 wall balls
15 sit ups
20 kB g2oh
100m run
MB Crossfit 022121
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
1-2-3-4-5-6-7-8
•S2OH 155/105
*after every set
3 Pull ups
6 Burpee Box Jumps
9 air squats
MB CrossFit 022021
CrossFit Miami Beach – CrossFit
Metcon (Time)
Partner wod
50 cals
50 P. cleans 185/115
50 Cals
50 T2B
25 cals
25 P. cleans 185/115
25 Cals
25 T2B
Hyrox Conditioning 021921
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
0-10min complete
800m run
80 squat jumps
40 Push ups
10-20min to complete
150 Dubz/350 singles
75 Russian KBS
35 loaded briefcase
20-30min to complete
50 cals
50 pull ups or inverted rows
35 burpees
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