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
30 Heel Drives
20 Bent Knee windshield wipers
10 Scorpions
5/5 ATG Split Squats
then
Barbell Warm Up
MFLH 121724 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 25 minutes of:
Partner 1: Run 400 Meters OR Row Ski 500m
Partner 2: AMRAP of…
30 Burpee Pull-Ups
30 Clean and Jerks (155/105lbs)
30 Toes to Bar
When partner 1 returns from the run, they will switch, and then pick up where the other partner left off.
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