Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 102224 (Checkmark)

30’ EMOM

A- Max cal row

B- Max step ups

C- Max cal ski

D- Max kbs

E- Max wall walks

F- REST

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds (10min to complete)

5 Frontal raises

5 Lateral raises

5 upright rows

5 Arnold press

5 Kip swings

2 wall Climbs

Bench Press (5×3
Increasing weight every set
)

MFLH 102224 (Time)

At 0:00 (6min to complete)

32 DB Snatch (50/35)

10 Box Jumps Overs (24″) while A Hangs

10 Bar Muscle-Up or Pull-Ups

10 Box Jumps Overs (24″) while B Hangs

32 Synchronized DB Snatch (50/35)

At 6:00 (5min to complete)

24 DB Snatch (50/35)

10 Box Jumps Overs (24″) while A Hangs

10 Bar Muscle-Up or Pull-Ups

10 Box Jumps Overs (24″) while B Hangs

24 Synchronized DB Snatch (50/35)

At 11:00 (4min to complete)

18 DB Snatch (50/35)

10 Box Jumps Overs (24″) while A Hangs

10 Bar Muscle-Up or Pull-Ups

10 Box Jumps Overs (24″) while B Hangs

18 Synchronized DB Snatch (50/35)

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-Unders