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
10/10 Bend and Ext
10 Dive Bombers
10 Scorpions
5 Kip Swings
200m run
Then
barbell warm up
Every 30sec
• Deadlift
•P. Cleans
•Front Squats
•Push Press
•Thrusters
WodWells 12 days of Christmas (Time)
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
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