Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 120924 (Time)

5 Rounds

For time

400m run

20 Box Jumps

30 wall balls

40 sit ups

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

CrossFit Miami Beach – CrossFit

120724 (Time)

Teams of 2

100 synchronized lunges

50 T2B

100 Alt DB Snatches 50/35

50 Burpee box jumps

100 synchronized lunges

50 Pull ups

CrossFit Miami Beach – CrossFit

120724 (Time)

Teams of 2

100 synchronized lunges

50 T2B

100 Alt DB Snatches 50/35

50 Burpee box jumps

100 synchronized lunges

50 Pull ups

CrossFit Miami Beach – CrossFit

120724 (Time)

Teams of 2

100 synchronized lunges

50 T2B

100 Alt DB Snatches 50/35

50 Burpee box jumps

100 synchronized lunges

50 Pull ups