CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Tactical Thursday
20min Amrap
4-8-12-16-20….
•Single arm Devil Cleans + 2 lunges 50/35
*after every set 200m run
MB CrossFit 120220
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
3 rounds
30 cals
20 T2B
10 S2OH 155/105
Hyrox Conditioning 120220
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
5 rounds
30 Lunges
20 Burpees
10 T2B
Hyrox Conditioning 120120
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 6’ for 30’
30 double db push press
25 double db deadlift
20 box jump overs
15 cal row/bike
MB CrossFit 120120
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
4 sets
5min Amrap – 2min rest
25 Dubz
20 Push ups
15 Box Jumps
10 squat Cleans 135/95
Hyrox Conditioning 113020
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
125 Dubz
100 air squat
75 sit ups
50 plate g2oh
25 burpees
50 plate g2oh
75 sit ups
100 air squat
125 Dubz
MB CrossFit 113020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
21min Amrap/AHAP
15 wallballs 20/14
10 Pull ups
3 Power/Squat Snatch 135/95
*every 2 rounds add weight
MB CrossFit 112930
CrossFit Miami Beach – CrossFit
Metcon (Time)
Double DT
Teams of 2
Follow the leader
10 rounds
12 Deadlifts 155/105
9 Hang Cleans
6 S2OH
200m run
MV Crossfit 112820
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
MB CrossFit 112720
CrossFit Miami Beach – CrossFit
Turkey HangOver (Time)
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
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