Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox 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 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 – 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 – 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 – 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 – 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 – 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 – 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 – 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