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 Warm up (No Measure)
Warm Up
3 sets:
8 Calorie Machine
6 90/90 (6 each side)
8 squat rotations (4 each side)
6 air squats (7 sec down, 3 at bottom, up)
8 DB/KB Snatch (8 each side)
Complex (Weight)
2x 2 Squat cleans + 1 jerk @ 82.5%
1x 1 Squat clean + 1 Jerk @ 85%
1x 1 Squat Clean + Jerk @ 87.5%
MFLH Access Point (AMRAP – Reps)
EMOM 20:00
Minute 1: 15/12 Cal Echo Bike
Minute 2: 12 Chest to Bar Pull-Ups
Minute 3: Max Reps Devils Press
(50/35)
Minute 4: Rest
For Completion
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