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

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

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

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

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

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

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

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – MB Conditioning

Conditioning 121024 (Checkmark)

5 Rounds

2minon 1min off

A)15/12 CAL BIKE

MAX Burpees

B)15/12 CAL BIKE

MAX Russian KBS

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135

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 Dive Bombers

10/10 T-stands

15 Banded Pull Downs

5 cal Sprint

Barbell work

5 reps each

CleanHigh Pulls

Muscle Cleans

P. Cleans

Skill Strength (Checkmark)

Skill strength

30 single strict Pull ups

( 1 rep at a time working on speed)

MFLH remix (Time)

Every 2min for 20min

10/7 cal Bike

2 P. Clean 225/135