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

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

121524 (Time)

1000m row

100 Lunges

500m row

50 Burpees

1000m row

100 V-Ups

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

121524 (Time)

1000m row

100 Lunges

500m row

50 Burpees

1000m row

100 V-Ups

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

060824 (Time)

Teams of 3

3 Rounds

50 Cal Bike

40 Box jump Overs 24/20

30 P. Snatches 135/95

Every 03:00 the WHOLE team perform 200m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

060824 (Time)

Teams of 3

3 Rounds

50 Cal Bike

40 Box jump Overs 24/20

30 P. Snatches 135/95

Every 03:00 the WHOLE team perform 200m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

060824 (Time)

Teams of 3

3 Rounds

50 Cal Bike

40 Box jump Overs 24/20

30 P. Snatches 135/95

Every 03:00 the WHOLE team perform 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

10 Baby Makers

10 Upward Downward Dog

10 prone internal external rotation

5 Kip swings

5 Front Squats

5 Push Press

5 thrusters

Then

Snatch warm up

Snatch Complex 121324 (Weight)

18min to build to heavy snatch complex

1 Snatch Pull

1 Snatch High Pull

1 P. Snatch

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121324 (Checkmark)

Every 10min for 30min

400m run

40 DB Lunges (1 DB)

30 Upright rows

200m run

20 DB Goblet Squat

10 single arm push press (5/5)