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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
Warm up (AMRAP – Reps)
4 rounds (12min to complete)
10 scorpions
5 Bottom of the Burpee
5 Vertical Jumps
5 HS Kick Ups
5 sec Bike sprint
Echo (Time)
5-10-15-20-25
Cal Bike
*after each set
10 single arm Devil Cleans 50/35
10 HSPU
Notes/stimulus
*** Wod does not get difficult till the set of 20cal bike. With that said you want to maintain the same pace on the Bike for all 5 sets. You can Push the pace a little bit but understand where your heart rate maybe moving into the Devil cleans.
** just move on the Devil Cleans. This is one of the movements where speed is not the key but consistency is.
*HSPU gets pretty spicy towards the end. Shoulders start to get pretty smoked towards those latter rounds. You may need to start.breaking them up the last 3 rounds.
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