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
Warm up (No Measure)
3 rounds (or 10:00)
5/5 Bird Dogs
5/5 Squat Rotations
5/5 Knees Over Toes Lunge
5 Inchworm to Push-Ups
5 Chin Up Negative (3-5 sec down)
5 sec Echo Bike Sprint
Complex (Weight)
2sets
3 Squat Cleans + 2 jerks @ 75%
1 set
2 Squat Cleans + 2 Jerks @ 80%
1set
1 Squat Clean and Jerk @ 85%
MFLH – Minute Worth (AMRAP – Reps)
Every minute on the minute x 20:00
Minute 1: 4 Wall Walks
Minute 2: 12 Box Jump Overs (24/20)
Minute 3: 16 DB Snatch (50/35)
Minute 4: 12 DB Goblet Squats (50/35)
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