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

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 122624 (Checkmark)

3 rounds

5min to complete

1000/800m row

5min AMRAP

15 Box Jumps

20 Push Ups

15 wallballs

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

10/10 Bend and ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122424 part 1 (Time)

Teams of 2

0-7min to complete

120 cal Row

122424 part 2 (AMRAP – Reps)

7-24min mark (17min )

3 rounds

20 Burpee Box Jump overs

20 P. Cleans 155/105

40 Pull ups

*remaining time max cal Bike