CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
17min amrap
12 power Cleans 95/65
12 front squats
12 S2OH
12 Pull ups
12 burpees
12 box jumps
12 wall balls
12 cal bike
MB CrossFit 122319
CrossFit Miami Beach – CrossFit
Blams 12 days of Christmas (Time)
1x Snatch (135/95)
2x Muscle-up
3x Front Squat (135/95)
4x Power Clean (135/95)
5x Burpee Box Jump (24″/20″)
6x Deadlift (135/95)
7x Pull-up
8x T2B
9x Cal Bike
10x Wall Ball (20/14)
11x HSPU
120x Double-unders
MB CrossFit 122219
CrossFit Miami Beach – CrossFit
Metcon (Time)
4 Rounds
400m run
10 Pull ups
15 S2OH 115/85
20 DB Step up 50/35 (1 DB)
MB CrossFit 122119
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
24min
follow the leader
6 T2b
10 burpee DB deadlifts50/35
16 wall balls 24/20
MB Express 122019
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Rounds and Reps)
16min amrap
20 DB Snatches
18 C2B pull ups
16 Deadlifts 185/115
14 cal Bike
12 Burpee box jump 24/20
MB CrossFit 122019
CrossFit Miami Beach – CrossFit
About last night (Time)
7 Rounds
7 DeadLifts 185/115
7 C2B Pull ups
7 Burpees Box Jumps 24/20
7/7 DB Snatches
7 cal Bike
Hyrox Conditioning 122019
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (No Measure)
12min EMOM
Odd: 20 Double DB Swings
Even: Alternate between 15 DB Bicep Curls & 15 DB OH Triceps Extension
Metcon
Metcon (Time)
5RFT
50m DB Farmer’s Carry
20 DB Sit-ups
25m DB Deadman’s Walk
25 cal Bike
MB Express 121919
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Reps)
17min amrap
Ascending ladder
1-2-3-4-5-6-7-8-9-10-11…
•P. cleans 185/115
*100m run after every set
MB CrossFit 121919
CrossFit Miami Beach – CrossFit
Amtrak (AMRAP – Reps)
3min amrap-2min rest for 25min
•Buy in: 400m Run
•remainder of time amrap
Power Cleans 185/115
Hyrox Conditioning 121919
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
EMOMx6
Odd: Max L-sit
Even: 30s Handstand hold
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 MB Squat Cleans
15 MB Sit-ups
20 Box Jumps
Metcon
Metcon (No Measure)
12min EMOM
Odd: 40 DU
Even: 6 Burpees
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