Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

7 Frontal Raises

7 Lat raises

7 high pulls

7 Bent Over Flies

10 Top of the Burpees

10 Bottom of the burpees

Then Barbell

Warm up

Skill Strength (Checkmark)

15 single strict Pull ups

( 1 rep at a time working on speed)

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

123024 (Time)

8 sets max

2min on 1min off

5 Clean and Jerks 135/95

8 bar facing Burpees

Max cal Bike

*continue till 75/60 cals are performed

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 123024 (Checkmark)

750/700m row

60 h.r. push ups

45 wall balls

30 t2b

15 burpees over the rower

30 t2b

45 wall balls

60 h.r. push ups

750/700m row Every

03:30 starting at 0:00 complete: 200m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

7 Frontal Raises

7 Lat raises

7 high pulls

7 Bent Over Flies

10 Top of the Burpees

10 Bottom of the burpees

Then Barbell

Warm up

Skill Strength (Checkmark)

15 single strict Pull ups

( 1 rep at a time working on speed)

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

123024 (Time)

8 sets max

2min on 1min off

5 Clean and Jerks 135/95

8 bar facing Burpees

Max cal Bike

*continue till 75/60 cals are performed

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122924 (Time)

7 rounds

16 DB Lunges 50/35

12 RKBS 32/24

8 T2B

200m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122924 (Time)

7 rounds

16 DB Lunges 50/35

12 RKBS 32/24

8 T2B

200m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122924 (Time)

7 rounds

16 DB Lunges 50/35

12 RKBS 32/24

8 T2B

200m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees