CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

8min skill warm up

30 sec HS Hold

5 Kip Swings

15 hOllow rocks

Full Baked (Time)

5 rounds

400m run

15 Burpees to plate 45/25

7 Bar M.U. /10 C2B / 14 Pull ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

Max Tuck Hang from rig

Metcon (No Measure)

14min EMOM

Odd: 15 KBS

Even: 10 DL

Metcon

Metcon (Time)

24-18-12-6

Burpee BJ

ABMat sit ups w/ MB(20/14)

Metcon

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Double DT

Teams of 2

Follow the leader

10 rounds

12 Deadlifts 155/105

9 Hang Cleans

6 S2OH

200m run

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Teams of 3

21min ladder

30-40-50-60-70-80reps of

•cal Bike

•DB Alt Snatches 50/35

•Box Jump 24/20

CrossFit Miami Beach – CrossFit

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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.

CrossFit Miami Beach – CrossFit

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Broken Promises (Time)

7 Rounds

10 cal row

12 Wall balls

10 cal Bike

12 P. snatches 75/45

10 pull ups

35min cap

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 4min perform a section

A) 400m run

30 wall balls

B) 400m run

30 KBS

C)400m run

30 Box Step ups

D) 400m run

30 push ups

E) 400m run

30 DB Thrusters

F) 400n run

30 pull ups

CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Strength/Skill

EVERY 1:30 FOR 7 SETS

1 High Hang Power Clean

+

2 Pausing Hang Power Clean*

+

2 Front Squats

*Pause for :02 above the knee then continue the lift.

Pop (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

7 Hang Power Cleans (95/65)

7 Burpees Over Bar

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (Time)

100 cal Bike

100 cal Row

*at the top of every min 3 burpees

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

Strength/Skill

EMOM x 8 MINUTES

MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows

MIN 2 – 15 DB Floor Press

Metcon (Time)

Workout

NCFIT BENCHMARK WORKOUT

“CARDIO HEAVEN”

FOR TIME

50 Plate Ground to OH (45/35)

1000m Row

800m Run

50/40 Cal Bike

50 Plate Ground to OH

-20:00 Time Cap-