CrossFit Miami Beach – CrossFit
Back Squat (2×20 @ 55%)
Mamba (AMRAP – Rounds and Reps)
17min amrap
30 cal Row
30 single arm DB2OH 50/35
30 Box Jump Overs
30 Pull upa
MB Crossfit 012920
CrossFit Miami Beach – CrossFit
GIGI (AMRAP – Rounds and Reps)
4 rounds
5min on: 2min off
5 P. Snatches 135/95
10 bar hopping burpees
30 Dubz
Hyrox Conditioning 01/2920
CrossFit Miami Beach – Hyrox Conditioning
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Metcon (AMRAP – Reps)
Double Tabata:
-8min Total
-Alternate between…
-Air Squats
-Push-Ups
*Score is lowest number for each
Metcon
()
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
14 Sit-Ups
21 WB
14 BJO
7/5 Cal Bike Sprint
MB CrossFit 012820
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
4sets
5-10 strict pull ups
20 banded pull downs
Bryant (AMRAP – Rounds and Reps)
24min Amrap
200m run
24 KBS
24 T2B
400m run
48 Lunges
48 sit ups
Hyrox Conditioning 012810
CrossFit Miami Beach – Hyrox Conditioning
Metcon
()
Metcon (Time)
Teams of 2
1 mile run (Swap every 200m)
50 Burpee Plate hops
100 Plate G2O (45/25lbs)
1000m row (alt every 250)
50 DB Box Step Overs
1 mile run (swap every 400m)
MB CrossFit 012720
CrossFit Miami Beach – CrossFit
Metcon
Strength
Back Squat
2×20 reps at 52.5%
Metcon
Metcon (Time)
“Kobe”
14min amrap
8 P. Cleans 185/115
24 Wall balls 20/14
Hyrox Conditioning 012720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
5Rds: Every 2min,
20s AB Sprint
5 Burpees
Metcon
Metcon (Time)
Mini Eva
5Rds
400m Run
15 KBS(24/16kg)
15 Pull-Ups
()
MB Crossfit 012520
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
100 clusters 95/65
80 V-ups
60 T2B
•while one partner is working the other is running 100m
MB CrossFit 012420
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Hero Hopper Friday
Blake
Felix the cat
Sgt. Wyt
Rene
Car 294
Omar
Marston
Jack
Laredo
Bert
Hyrox Conditioning 012420
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
William Lindsay
10 Rounds for Time
3 Devil Presses (2×55/35 lb)
22 Alternating Dumbbell Lunges (2×55/35 lb)
19 Air Squats
Wear a Weight Vest (20/14 lb)
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