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
RCFMB x MFLH
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
Reebok CrossFit Miami Beach – CrossFit
MFLH Warm up (Checkmark)
2 rounds
25 Jumping jacks
5 inchworm to Push-Ups
5 side Deficit Reverse Lunge (standing on bumper)
10 Hollow Rocks
10 Box Step Ups
10 Scap Pull-ups
MFLH 031224 (Time)
Partner WOD
For time: (Split reps anyhow)
210 Double Unders
21 Bar Muscle Ups
70 DB Box Step Overs (50/35 to 24/20″)
150 Double Unders
15 Bar Muscle Ups
50 DB Box Step Overs (50/35 to 24/20″)
90 Double Unders
9 Bar Muscle Ups
30 DB Box Step Overs (50/35 to 24/20″)
Notes:
Today’s partner work out is a triplet with a descending rep scheme, and all of the work will be split as needed.
Double unders can be modified to single unders times two (410/300/180).
Bar muscle ups can be modified to either jumping bar muscle ups or any pull up variation of choice – chin over bar, chest to bar, Burpee pull up.
Dumbbell box step overs are to be completed with a pair of 50/35 pound pair of dumbbells.
Footwork plays a key factor in dumbbell box step overs so take the time before the work out to discuss the foot work techniques and efficiency.
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