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
20 Shoulder taps
10 Scorpions
10 HR Push ups
10 Sonics
10 Crab Bridges
20 Hollow Rocks
Bench Press (Bench press
10-8-6-4-2
Increase weight every set)
Twinning Tuesday (Time)
Teams of 2
60 Cal row
50 DB Push Press 50/35
40 Toes to Bar
30 DB Power Cleans
20 Bar Muscle-Ups (substitute 60 pull ups)
30 DB Power Cleans
40 Toes to Bar
50 DB Push Press
60 Cal Row
*split all reps as desired
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