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

20 Mt Climbers

10 90/90

5/5 figure 4 rotation

20 shoulder taps

10 scorpions

5 Halos

Cardio mParty 121824 (Time)

For time

2 00m run

30 Burpees

20 Wallballs 20/14

2 00m run

25 Burpees

20 Wallballs 20/14

2 00m run

20 Burpees

20 Wallballs 20/14

2 00m run

15 Burpees

20 Wallballs 20/14

2 00m run

10 Burpees

20 Wallballs 20/14

200m Run

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

20 Mt Climbers

10 90/90

5/5 figure 4 rotation

20 shoulder taps

10 scorpions

5 Halos

Cardio mParty 121824 (Time)

For time

2 00m run

30 Burpees

20 Wallballs 20/14

2 00m run

25 Burpees

20 Wallballs 20/14

2 00m run

20 Burpees

20 Wallballs 20/14

2 00m run

15 Burpees

20 Wallballs 20/14

2 00m run

10 Burpees

20 Wallballs 20/14

200m Run

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

20 Mt Climbers

10 90/90

5/5 figure 4 rotation

20 shoulder taps

10 scorpions

5 Halos

Cardio mParty 121824 (Time)

For time

2 00m run

30 Burpees

20 Wallballs 20/14

2 00m run

25 Burpees

20 Wallballs 20/14

2 00m run

20 Burpees

20 Wallballs 20/14

2 00m run

15 Burpees

20 Wallballs 20/14

2 00m run

10 Burpees

20 Wallballs 20/14

200m Run

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

20 Mt Climbers

10 90/90

5/5 figure 4 rotation

20 shoulder taps

10 scorpions

5 Halos

Cardio mParty 121824 (Time)

For time

2 00m run

30 Burpees

20 Wallballs 20/14

2 00m run

25 Burpees

20 Wallballs 20/14

2 00m run

20 Burpees

20 Wallballs 20/14

2 00m run

15 Burpees

20 Wallballs 20/14

2 00m run

10 Burpees

20 Wallballs 20/14

200m Run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121824 (Checkmark)

9 sets

Every 2’30”

A- 18/15 cal row

20 wall balls

B- 15/12 cal bike

25 v-ups

C- 75 dubz

30 push ups

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Cardio mParty 121824 (Time)

For time

2 00m run

30 Burpees

20 Wallballs 20/14

2 00m run

25 Burpees

20 Wallballs 20/14

2 00m run

20 Burpees

20 Wallballs 20/14

2 00m run

15 Burpees

20 Wallballs 20/14

2 00m run

10 Burpees

20 Wallballs 20/14

200m Run

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

20 Mt Climbers

10 90/90

5/5 figure 4 rotation

20 shoulder taps

10 scorpions

5 Halos

Cardio mParty 121824 (Time)

For time

2 00m run

30 Burpees

20 Wallballs 20/14

2 00m run

25 Burpees

20 Wallballs 20/14

2 00m run

20 Burpees

20 Wallballs 20/14

2 00m run

15 Burpees

20 Wallballs 20/14

2 00m run

10 Burpees

20 Wallballs 20/14

200m Run

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

30 Heel Drives

20 Bent Knee windshield wipers

10 Scorpions

5/5 ATG Split Squats

then

Barbell Warm Up

MFLH 121724 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 25 minutes of:

Partner 1: Run 400 Meters OR Row Ski 500m

Partner 2: AMRAP of…

30 Burpee Pull-Ups

30 Clean and Jerks (155/105lbs)

30 Toes to Bar

When partner 1 returns from the run, they will switch, and then pick up where the other partner left off.

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121724 (Checkmark)

7 rounds

15 kb g2oh

10 box jump overs

5 shuttle runs (50 ft)

Every 03:00 starting at 03:00 perform:

4 wall walks

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

30 Heel Drives

20 Bent Knee windshield wipers

10 Scorpions

5/5 ATG Split Squats

then

Barbell Warm Up

MFLH 121724 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 25 minutes of:

Partner 1: Run 400 Meters OR Row Ski 500m

Partner 2: AMRAP of…

30 Burpee Pull-Ups

30 Clean and Jerks (155/105lbs)

30 Toes to Bar

When partner 1 returns from the run, they will switch, and then pick up where the other partner left off.