Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

10 Scorpions

10 H.R. Push ups

20 Mt. Climbers

20 Hollow Rocks

Bench Press (Bench Press
5×5 & 75%)

Twinning Tuesday (AMRAP – Reps)

15min AMRAP

Partner 1:

Max Cal Bike

Partner 2:

5 Front Squats 155/105

10 Bar hopping Burpees

*Continue alternating performing as many reps as possible.

Score is total reps combined on both the Bike and movements.

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

10 Scorpions

10 H.R. Push ups

20 Mt. Climbers

20 Hollow Rocks

Bench Press (Bench Press
5×5 & 75%)

Twinning Tuesday (AMRAP – Reps)

15min AMRAP

Partner 1:

Max Cal Bike

Partner 2:

5 Front Squats 155/105

10 Bar hopping Burpees

*Continue alternating performing as many reps as possible.

Score is total reps combined on both the Bike and movements.

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

10 Scorpions

10 H.R. Push ups

20 Mt. Climbers

20 Hollow Rocks

Bench Press (Bench Press
5×5 & 75%)

Twinning Tuesday (AMRAP – Reps)

15min AMRAP

Partner 1:

Max Cal Bike

Partner 2:

5 Front Squats 155/105

10 Bar hopping Burpees

*Continue alternating performing as many reps as possible.

Score is total reps combined on both the Bike and movements.

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 010725 (Checkmark)

Every 3min for 30min

A)18 Box Jump Overs

14 DB Push Press

10/7 cal Bike

B) 20 Wallballs

15 Pull ups

10/7 cal bike

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

10 Scorpions

10 H.R. Push ups

20 Mt. Climbers

20 Hollow Rocks

Bench Press (Bench Press
5×5 & 75%)

Twinning Tuesday (AMRAP – Reps)

15min AMRAP

Partner 1:

Max Cal Bike

Partner 2:

5 Front Squats 155/105

10 Bar hopping Burpees

*Continue alternating performing as many reps as possible.

Score is total reps combined on both the Bike and movements.

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

10 Scorpions

10 H.R. Push ups

20 Mt. Climbers

20 Hollow Rocks

Bench Press (Bench Press
5×5 & 75%)

Twinning Tuesday (AMRAP – Reps)

15min AMRAP

Partner 1:

Max Cal Bike

Partner 2:

5 Front Squats 155/105

10 Bar hopping Burpees

*Continue alternating performing as many reps as possible.

Score is total reps combined on both the Bike and movements.

CrossFit Miami Beach – CrossFit

010525 (Time)

40 SDHP 24/16

40 V-ups

600m run

30 SDHP 24/16

30 V-ups

400m run

20 SDHP 24/16

20 V-ups

CrossFit Miami Beach – CrossFit

010525 (Time)

40 SDHP 24/16

40 V-ups

600m run

30 SDHP 24/16

30 V-ups

400m run

20 SDHP 24/16

20 V-ups

CrossFit Miami Beach – CrossFit

010425 (AMRAP – Reps)

Teams of 2

4 rounds

5min of work: 2min of rest

50cal Row

40 Bar Facing Burpees

Remaining time Max P. Snatches 135/95

CrossFit Miami Beach – CrossFit

010425 (AMRAP – Reps)

Teams of 2

4 rounds

5min of work: 2min of rest

50cal Row

40 Bar Facing Burpees

Remaining time Max P. Snatches 135/95