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 Baby Makers

10 Upward Downward Dog

10 prone internal external rotation

5 Kip swings

5 Front Squats

5 Push Press

5 thrusters

Then

Snatch warm up

Snatch Complex 121324 (Weight)

18min to build to heavy snatch complex

1 Snatch Pull

1 Snatch High Pull

1 P. Snatch

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – MB Conditioning

Conditioning 121324 (Checkmark)

Every 10min for 30min

400m run

40 DB Lunges (1 DB)

30 Upright rows

200m run

20 DB Goblet Squat

10 single arm push press (5/5)

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 extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

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 extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – MB Conditioning

Conditioning 121224 (Time)

10 Round

5 Burpee Box jumps

10 DB thrusters

5 Devil presses

10 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)

2 rounds

10/10 Bend and extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

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 extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

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 extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

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 extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

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 extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15