CrossFit Miami Beach – CrossFit
Charged up (Time)
800m run
50 KBS 24/16
50 weighted sit ups 25/15
400m run
25 KBS
25 T2B
800m run
50 KBS 24/16
50 weighted sit ups 25/15
400m run
25 KBS
25 T2B
100 Dubz
3 Rounds
20 Push Ups
20 v-Ups
20 lunges
75 Dubz
2 Rounds
30 Push Ups
30 v-Ups
30 Lunges
50 Dubz
40 Push Ups
40 v-Ups
40 lunges
4 sets
5min on: 2min off
20 cal row
20 burpees
20 pull ups
20 alt DB Snatches 50/35
10 rounds
10 cal bike
10 wall balls
10 KBS
*every 5min 400m run. Starting at 5
Every 8min for 32min
Alternate between A and B
A) 1000m row
30 Push ups
60 air squats
B) 1000m row
30 Burpee box jumps
E2MOM
Buy in: 10/8 cal bike
Ascending ladder
2-4-6-8-10-12-14
P. Cleans 185/125
14min cap
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
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.
Holiday schedule
Thursday 11/24/22
Closed
Friday
Open
9am
10am
11am
12pm
0:00 to 8:00
-1200m run
Remaining time max CAL BIKE
8:00 to 11:00 (3 min)
REST
11:00 to 17:00
-800m run
Remaining time max CAL BIKE
17:00 to 19:00 (2 min)
REST
19:00 to 23:00
-400m run
Remaining time max CAL BIKE
23:00 to 24:00 (1 min)
REST
24:00 to 26:00
-200m run
Remaining time max CAL BIKE
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