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

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

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

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

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

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

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min 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)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min 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)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min 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)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min of core