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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 (AMRAP – Reps)
3:00 jump rope
– into …
7:00 AMRAP
Single Arm DB Complex
3 Snatch
3 Press
3 Thrusters
all reps on one side before switching
building each set
Snatch Complex (Weight)
Every 2:00 x 6 sets:
2 P. Snatch + Overhead Squat
start at 135/95 and build (or start at a weight that “light” and build)
must finish the snatch + ohs within 1:00
MFLH Tough enough (AMRAP – Reps)
12:00 Clock…
60 Double-Unders
12 Bar Muscle-Ups/ 24 pull ups
24 Thrusters (95/65)
60 Double-Unders
9 Bar Muscle-Ups/18 pull ups
18 Thrusters (95/65)
60 Double-Unders
6 Bar Muscle-Ups/12 pull ups
12 Thrusters (95/65)
60 Double-Unders
Max calorie bike with remaining time..
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