CrossFit Miami Beach – CrossFit

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Polo (Time)

2 Rounds

800m run

100 Air Squats

20 Power Cleans 135/95

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

3rds 30 sec each movements

Jump rope

Banded curls

Banded press

Banded GM

4min AMRAP

5 burpees

5 box jumps

6min AMRAP

15 kB swings

15 wall balls

8min AMRAP

16 revers lunges

12 t2b

8 dips

6 min AMRAP

8 SDHP

8 slam balls

4min AMRAP

5 push ups

5 v-ups

5 jump squats

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill core warm up for quality

8min amrap

30 dubz or 15 attempts

20 hollow rocks

10 strict T2B

Tommy (AMRAP – Rounds and Reps)

17min amrap

18 DeadLifts 225/155

30 H.R. Push ups

15 Box jump overs 24/20

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

800m run (together)

80 wall balls

80 DeadLifts 135/95

800m run (together)

50 S2OH 135/95

50 Front Squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

4 Rounds

All the Toys? *partner 30s:30s

● Battle rope- #?

● Sleds- #?

● WB twist to wall- rt/left

● D-ball over shoulder

● Tire sledgehammer

*3 stations at each, with 2 people- 30 people max

**If >30 people, then add in AB station

Finisher: 400m Partner Carry *Switch off as often as needed

CrossFit Miami Beach – CrossFit

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Fresh (Time)

7 Rounds

10 cal row

8 KB G2OH 24/16

6 floor press

4 ab roll outs

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

6Rds-3min:2min

A. 400m Run

AMRAP DB Renegade Rows

B. 200m Run

-18 DB Push Press

-12 DB Squat Thrust, DL stand

-AMRAP Sit-up w/ DB press

CrossFit Miami Beach – CrossFit

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40 (AMRAP – Rounds and Reps)

18min amrap

18 Box Jumps 30/24

6 Bar M.U.

10 Bear complex’s 135/95

6 Bar M.U.

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Partner 1 Easy Row While Partner 2..

1. 6 Triple Threat Lunges

2. Inchworm forward to

rig(no push up)

3. 10 Airplanes

4. Straight leg kicks to

rower

Core:

-3×10 Pike ups on the rower -30s Reverse plank hold

ev lunge w knee lift + -AMRAP Rev lunge w/ knee lift hop(no DB)*Alt legs each round *Repeat 2x

—2min rest—-

2Rds-40:20

-10- 1- leg DL w/ DB’s + -AMRAP DL hop

*Repeat 2x, then Rest 2min

2Rds-90s:30

-20 DB Lateral Lunges -AMRAP Lateral lunge, lunge, hop across gym

—2min Rest—

2rds-2min:2min

-10 Partner Glute Ham Raise(GHR)

-AMRAP DB Hip Thrusts w/ DB

20min

CrossFit Miami Beach – CrossFit

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Last Day (Time)

3 Rounds

For time

40 Alt DB Snatches 50/35

10/7 cal bike

20 Box Dips

10/7 cal bike