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
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