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

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

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

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

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121124 (Checkmark)

10min Emom

max row for meters

1min rest

2min rest

12min mark 14min amrap

30 lunges

25 Push ups

20 Ring rows

2min rest

at 28 min mark

6min EMOM

max row for meters

1min rest