CrossFit – Tue, Mar 12

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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

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″)


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.

Steven RendonCrossFit – Tue, Mar 12

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