CrossFit Tamiami - CrossFitMetcon (Weight)2 Partners Alternate Minutes EMOM Alternating For 10 Min 3 Bench Press AHAP 20 Alternating DB Bench PressMetcon (Time)2 Partners Complete 2 Rounds 100 Wall Balls @20#/14# 100 Meter Sled Push @200#/140# 50 Cal Row / Bike...
CrossFit Tamiami - CrossFit21 Shots Down For Kory! (Time)21 Bar Hopping Burpees 12 Snatches @135#/95# 18 Bar Hopping Burpees 9 Snatches @155#/105# 15 Bar Hopping Burpees 6 Snatches @175#/115# 12 Bar Hopping Burpees 3 Snatches @185#/135#Scaled Option: 21 Bar Hopping Burpees 12 Snatches @115#/85# 18 Bar Hopping Burpees 9 Snatches @115#/85# 15 Bar Hopping Burpees 6 Snatches @115#/85# 12...
CrossFit Tamiami - CrossFitBack Squat10 Rounds Every 90 Seconds 3 Back Squats @Same#Metcon (3 Rounds for reps)3 Rounds 3 Min AMRAPS 100 Double Unders AMRAP Power Cleans @155#/105# 2 Min RestScaled Option: 3 Rounds 3 Min AMRAPS 200 Singles AMRAP DB Power Cleans Rest 2 Min...
CrossFit Tamiami - CrossFitMetcon (2 Rounds for time)500 Meter Row or Ski For Time Rest 3 Min 500 Meter Row or Ski For Time *record fastest timeMetcon (AMRAP - Rounds and Reps)18 Min AMRAP 30 T2B 15 Box Jumps @24"/20" 30 OH DB Lunges @50#/35#Scaled Version: 18 Min AMRAP 30 MB Sit-ups @20#/15# 15...
CrossFit Tamiami - CrossFitMetcon (Time)Team of 2 3 Rounds 30 Burpees Over Box @40" 400 Meter Relay Run 4x100m 100 Meter Sled Push @135#/95# 400 Meter Relay Run 4x100m 30 Synchronized Deadlifts @185#/135#...
CrossFit Tamiami - CrossFitMetcon (Time)3 Rounds 500 Meter Row 20 TTB 2 Rope ClimbScaled Option: 3 Rounds 500m Row 20 K2E / Leg Raises 4 Rope PullsMetcon (AMRAP - Reps)9 Min AMRAP 3-6-9-12-15...
CrossFit Tamiami - CrossFitMetcon (Calories)Teams of 3 28 Min AMRAP P1: Cal Assault Bike P2: Completes 1 Round of 50 Meter D Ball Carry @150#/100# 7 Hang Squat Cleans @115#/75# P3: Rest...
CrossFit Tamiami - CrossFitCore3 Rounds 20 Cobra Back Extensions 30 Straight Leg Sit-ups 60 Hollow Core Flutter Kicks 90 Shoulder Taps 1,2,3...
CrossFit Tamiami - CrossFitRing of Fire (5 Rounds for weight)0:00-10:00 5 Rounds Every 2 Min 1 Power Clean + 2 Hang Power Cleans + 3 STO @accumulated #Ring of Fire 2 (Time)10:00-35:00 2 Mile RunRing of Fire 3 (AMRAP - Rounds and Reps)AMRAP Remaining Time until 35:00 10 Alternating DB Clean...
CrossFit Tamiami - CrossFitPause Back Squat6 Rounds Every 2 Min 2 Back Squats @increasing# *5 Second Pause @bottom of each squatMetcon (AMRAP - Rounds and Reps)14 Min AMRAP 90 Double Unders 30 Wall Balls @20#/14# *Rx+ Complete 6 Ring Muscle Ups Each Round (must be able to do "Ring Muscle Ups")Scaled...