CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
15-30-45-60
•lunges each leg
•v-Ups
•Russian KB swings
•200m run after every set
MB CrossFit 010920
CrossFit Miami Beach – CrossFit
Wavy (AMRAP – Reps)
5 rounds
1min of each
•cal row
•loaded step ups 50/35
•cal bike
•dubz
•rest
Hyrox Conditioning 010820
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
Every 5min for 30min
A) 500m row
15 burpee box jumps
B)30 cal Bike
20 Alt DB Snatches
MB Express 010820
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Reps)
6 sets
2min of work:1min of rest
A) 20 DB S2O 50/35
30 air squats
B) 20 Russian KBs 32/24
30 Dubz
(3 each section/start where you left off at)
MB Crossfit 010820
CrossFit Miami Beach – CrossFit
Bottom up (AMRAP – Reps)
6 sets
3min of work:1min of rest
A) 20 DB S2O 50/35
30 air squats
B) 20 Russian KBs 32/24
30 Dubz
(3 each section/start where you left off at)
Hyrox Conditioning 010720
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
4 rounds
200m run
35 Air Squats
20 V ups
3 Rounds
20 Box Jumps
20 KB Swings
2 Rounds
50 Dubz
25 Push ups
1 round
800m
75 wall balls
MB Express 010720
CrossFit Miami Beach – 8pm Express Wod
Metcon (Time)
16min amrap
200m run
6 Power Cleans 185/115
12 bar hopping burpees
18 box jumps 24/20
MB CrossFit 010720
CrossFit Miami Beach – CrossFit
Pull-ups (3min max pull ups)
Clean Run (Time)
4 rounds for time
400m run
6 Power Cleans 185/115
12 bar hopping burpees
18 box jumps 24/20
MB Express 010620
CrossFit Miami Beach – 8pm Express Wod
Metcon (Time)
9-15-21-27
•thrusters 95/65
•T2B
•Cal row
18min cap
MB CrossFit 010620
CrossFit Miami Beach – CrossFit
Back Squat (18min to reach 1RM)
Cliff Hanger (AMRAP – Reps)
11min ladder
3-6-9-12-15-18….
•thrusters 95/65
•T2B
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