CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

5min max reps

•Squat Clean and Jerks 165/110

Soul taker (Time)

For time

50 Dubz

30 Bar Hopping Burpees

15 DeadLifts 225/145

30 Bar Hopping Burpees

50 Dubz

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Warm-up

Hip & ankle mobility

3x20s Each

High Knees

Mountain Climbers

Butt kickers

Plank shoulder taps

Metcon

1 mile Run*25 Air Squats every 400m

*14min Cap

21-15-9

DB Thrusters

Pull-ups

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

2 Rounds

Teams of 2

50 P. cleans 135/95

30 Bar Hopping Burpees

50 Front Squats

30 Bar Hopping Burpees

50 s2OH

30 Bar Hopping Burpees

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

Teams of 2

3000m Row

Then

Solo

200 air squats

100 sit ups

50 KBS

CrossFit Miami Beach – CrossFit

View Public Whiteboard

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Miami Beach – MB Comp

View Public Whiteboard

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

P. Clean and Jerk 135/95

•between each

7 Pull ups

14 air squats

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Butt Hurt (AMRAP – Reps)

6min amrap

30 Front Rack lunges 95/65

20 v-Ups

15 H.R. Push-ups

10 cal Row

2min rest

6min amrap

20 Front Rack lunges 115/85

20 v-Ups

15 H.R. Push-ups

20 cal Row

2min rest

6min amrap

10 Front Rack lunges 135/95

20 v-Ups

15 H.R. Push-ups

30 cal Row

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

30min running clock

0-10min

400m run

80 step ups

400m run

10-20min to perform

800m run

50 Push

30 KBG2OH

20-30min to perform

400m run

50 ring rows

30 slam Balls

400m run

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

P Snatches

1min amrap 90sec rest

Set 1: 95/65

Set 2: 135/95

Set 3: 155/105

Set 4: 185/115

Skip (AMRAP – Rounds and Reps)

15min amrap

100 Dubz

50 Russian KBS 32/24

25 Burpees