Reebok 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

Strict Press

Push press

Push jerk

Skill Strength (Checkmark)

Skill Strength

30 Strict Pull ups

(1 Rep at a time working on speed)

MFLH remix 120224 (Time)

Every 2min for 20min

10/7 cal Bike

3 P. Clean and Jerks 185/125

Reebok 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

Strict Press

Push press

Push jerk

Skill Strength (Checkmark)

Skill Strength

30 Strict Pull ups

(1 Rep at a time working on speed)

MFLH remix 120224 (Time)

Every 2min for 20min

10/7 cal Bike

3 P. Clean and Jerks 185/125

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

120124 (Time)

400m row

40 KBS 24/16

40 Box Step Ups 24/20

1000m row

40 Box Step Ups 24/20

40 SDHP 24/16

400m run

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

120124 (Time)

400m row

40 KBS 24/16

40 Box Step Ups 24/20

1000m row

40 Box Step Ups 24/20

40 SDHP 24/16

400m run

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

120124 (Time)

400m row

40 KBS 24/16

40 Box Step Ups 24/20

1000m row

40 Box Step Ups 24/20

40 SDHP 24/16

400m run

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

113024 (Time)

Teams of 2

50 cal Bike

100 Dubz / 250 single Unders

50 Front Squats 135/95

100 Push Ups

50 Front Squats

100 Dubz/ 250 single Unders

50 cal Bike

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

113024 (Time)

Teams of 2

50 cal Bike

100 Dubz / 250 single Unders

50 Front Squats 135/95

100 Push Ups

50 Front Squats

100 Dubz/ 250 single Unders

50 cal Bike

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

113024 (Time)

Teams of 2

50 cal Bike

100 Dubz / 250 single Unders

50 Front Squats 135/95

100 Push Ups

50 Front Squats

100 Dubz/ 250 single Unders

50 cal Bike

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

Turkey HangOver (Time)

Teams of 2

100 wall balls 20/14

100 Burpees

100 KBS 24/16

50 Power Cleans 135/96

50 Pull ups

50 s2OH 135/95

• while one partner is working the other is running 200m.

Announcements

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am

Reebok CrossFit Miami Beach – CrossFit

Turkey HangOver (Time)

Teams of 2

100 wall balls 20/14

100 Burpees

100 KBS 24/16

50 Power Cleans 135/96

50 Pull ups

50 s2OH 135/95

• while one partner is working the other is running 200m.