CrossFit – Mon, Mar 18

No comments



Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18


We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear


We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.

Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.

The front entrance on Alton Rd will remain open as both entrance and exit.

Thank you for your understanding and cooperation!

Reebok CrossFit Miami Beach – CrossFit

MFLH Warm up (Checkmark)

2 sets:

3 Calorie sprint

6 Worlds Greatest (6 each side)*

8 goblet squats

10 H.R. Push ups

6min to complete

Barbell work

All on coaches command

•clean Pulls

•front squats

•Clean Pull Unders

•Squat Cleans


•Squat Clean and Jerks

Complex (Weight)

8min EMOM

2 Squat Clean and Jerks

@ 70-80%

MFLH 031824 (AMRAP – Reps)

EMOM 20:00

Minute 1: 18 Toes to Bar

Minute 2: 100m run

Minute 3: 10 DB Box Step Overs (50/35)

Minute 4: REST

NOTES: today’s EMOM is about buy accumulation on the toes to bar. It’s 18 reps per minute which combined with the dumbbell box step overs on minute number three, this will get grippy overtime. The goal here would be to keep the set as big as possible on the Toes to Bar, but more importantly, accumulating that volume of 18 each minute.

Steven RendonCrossFit – Mon, Mar 18

Leave a Reply

Your email address will not be published.