Announcements
HOLIDAY SCHEDULE
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
10min amrap
10 Mt. Climbers
10 Hollow rocks
10 Banded pull aparts
10 Banded Good mornings
10 Kip swings
Skill Strength (Checkmark)
Skill Strength
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
122324 (AMRAP – Rounds and Reps)
15min amrap
25 Wallballs
20 Push ups
15 Russian KBS 32/24
10 T2B
Then
3min of core
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