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 (Checkmark)
3 sets:
50 Single Unders (round 2-3
Double-Unders are okay)
10 Medball Squat Cleans
5/5 Single Leg KB RDL
Oly Complex (Weight)
Complex
8min EMOM
1 P. Snatch + 2 OH Squats
increase weight every 2 sets. Begin between 50-60%.
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
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