Announcements
REGISTER FOR THE 2024 OPEN
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Reebok CrossFit Miami Beach – CrossFit
MFLH x RCFMB WARM UP (No Measure)
9min amrap
5 inch worms to push up
10 med ball flys
15 Banded Pull downs
20 Hollow rocks
MFLH x RCFMB CIRCUIT TRAINING (Time)
5 sets for quality:
10 Incline DB Bench Press (use medball)
5 Strict Pull Ups
*same weight across
For Completion
Rest 3min
5 sets:
10 Dumbbell Power Snatches (50/35lbs)
50 Foot Dumbbell Front Rack Lunge (50/35lbs) (25 lunges)
10 Floor Press (185/115)
Buy out
For Completion
AbMat Sit Ups
1×75
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