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 ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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 ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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 ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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 ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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 ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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 ext

10 Dive bombers

10 Baby Makers

5 HS Kick Ups

5/3 cal sprint

Then BB warm up

30 sec each

Clean pulls

Clean Pull Unders

Strict press

Clusters

Skill Strength (Checkmark)

Skill Strength

15 negative wall facing Strict HSPU

(3sec Tempo)

Barbell Emom (Weight)

8min Emom

4 Clusters AHAP

122624 (Time)

5min to complete

50/40 cal Bike

35 Burpees

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