Announcements

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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

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..

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 – MB Conditioning

020724 (Time)

800m run

4 rounds

15 DB Thrusters

10 Burpees

400m run

2 rounds

30 DB Step Ups

15 Burpees over the DB

200m run

60 air squats

20 Burpee box jumps

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 Circuit Run (Distance)

10:00 easy run

Rest 2:00 –

and then…

MFLH Cardio Party 1 (AMRAP – Reps)

AMRAP 20:00 @ Zone 2

30 Calorie Bike

30 Calorie Row

30 Calorie Ski

Rest 2:00

and then…

MFLH Circuit Post run (Distance)

10:00 easy run

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 (No Measure)

3:00 Machine

— into –

7:00 AMRAP

20 Alternating Plate Deadbug

50′ SA overhead KB Carry (building)

10 sec Ring Dip Hold Bottom

MFLH Skill (Checkmark)

Every minute on the minute x 12:00

Minute 1: 6 Toes to Bar + 6 Chest to Bar Pull-Ups

Minute 2: 10 Line Burpees

Minute 3: 30 sec of Handstand Push-Ups*

rd l kipping

rd 2 strict

rd 3 wall facing

MFLH x RCFMB Brothers Keeper (AMRAP – Rounds and Reps)

AMRAP in 20:00 You Go I Go (full

Rounds)

100m run

8 Hang Power Clean 95/65

8 Shoulder to Overhead

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 – MB Conditioning

020524 (AMRAP – Reps)

4 Rounds

2min of work: 90sec rest

A) 200m row

*remaining time amrap

10 Alt DB Snatch

8 Box Jump overs

B) 200m run

*remaining time amrap

12 wallballs

8 Burpees

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

Warm up (No Measure)

3 rounds (or 10:00)

5/5 Bird Dogs

5/5 Squat Rotations

5/5 Knees Over Toes Lunge

5 Inchworm to Push-Ups

5 Chin Up Negative (3-5 sec down)

5 sec Echo Bike Sprint

Complex (Weight)

2sets

3 Squat Cleans + 2 jerks @ 75%

1 set

2 Squat Cleans + 2 Jerks @ 80%

1set

1 Squat Clean and Jerk @ 85%

MFLH – Minute Worth (AMRAP – Reps)

Every minute on the minute x 20:00

Minute 1: 4 Wall Walks

Minute 2: 12 Box Jump Overs (24/20)

Minute 3: 16 DB Snatch (50/35)

Minute 4: 12 DB Goblet Squats (50/35)

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

020524 (Time)

3 rounds

400m run

30 cal Bike

20 KBS 24/16

10 Burpee T2B

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

020324 (AMRAP – Reps)

Teams of 2

5min

Max cal row

~into~

15min amrap

10 P. Cleans 185/125

30 Box Jump Overs 24/20

10 P. Cleans 185/125

30 C2B Pull ups

~into~

5min

max cal row

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

Warm up (AMRAP – Reps)

4min

Any machine

~into~

7min amrap

5/5 T-stands

15 Squat Jumps

10 burpees

15 calf raises

15 Toe raises

Tennessee Whiskey (Time)

4 Rounds

400m run

35 Wallballs 20/14

20 Russian KBS 32/24

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 – MB Conditioning

020224 (No Measure)

6 sets

1’ rower sprint

1’ off

Rest 2’

15’ amrap

12/9 cal rower

15 h.r. push ups

15-20-25-30… wall balls