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
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