CrossFit – Mon, Jan 29

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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 (AMRAP – Reps)

8min emom

A) 10 Mt. Climbers

5 Squat jumps

B) 5 inch worms

5 Kip swings


7 Clean Pull

7 Pull Unders

7 squat cleans

7 jerks

*First 3 reps on coaches command

Bar complex (Weight)

5 sets

1 Clean Pull

1 squat Clean

1 Hang Squat Clean

1 Jerk

*between 70-80% working sets

Crow (AMRAP – Reps)

5 sets

2min on 1min off

200m run

7 deadlifts 225/155

*remaining max cliffhanger pull ups


***Keep the run between 35-45sec

** run Pace should be such that you can perform all the deadlifts unbroken.

*You will have plenty of time to perform your cliff hangers. Break them up in quick sets to maximize as many pull ups as possible.

Steven RendonCrossFit – Mon, Jan 29

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