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 – 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 – 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 – 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 – 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

5 Dive bombers

10 Crab bridges

15 Hollow rocks

200m run

Skill strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

121624 (Time)

7 rounds for time

30 sit ups

20 RKBS 24/16

10 cal Bike

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121624 (Time)

800m run

21 pull ups

15 burpees to target

600m run

18 pull ups

15 burpees to target

400m run

15 pull ups

15 burpees to target

200m run

12 pull ups

15 burpees to target

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

5 Dive bombers

10 Crab bridges

15 Hollow rocks

200m run

Skill strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

121624 (Time)

7 rounds for time

30 sit ups

20 RKBS 24/16

10 cal Bike

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

5 Dive bombers

10 Crab bridges

15 Hollow rocks

200m run

Skill strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

121624 (Time)

7 rounds for time

30 sit ups

20 RKBS 24/16

10 cal Bike