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

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

020124 (No Measure)

5 sets

Every minute on the minute

200m run

Rest 1’

15’ emom

A- 14 burpees

B- 14 box jump

C- 14/11 cal bike

D- 14 teepee push ups

E- 14 v-ups

Rest 2’

5 sets

Every minute on the minute

200m 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

Warm up (Checkmark)

10min to complete

2 rounds

5/5 figure 4 rotation s

10 Sonics

10 Frog thrusts

10 Prone int/ext rotation

7 frontal raises

7 Lateral raises

7 High Pulls

Barbell work

5 Snatch High Pulls

5 Muscle Snatches

5 P. Snatches

5 over Head Squats

All on coaches command

Snatch Complex (Weight)

5 sets

1 Snatch High Pull

1 P. Snatch

2 OH Squats

*between 70-80% working sets

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

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

013124 (Time)

50/40 cal bike

3 rounds

20 DB push press (2x DB)

30 single unders

10 single arm devil clean

30 single unders

50/40 cal bike

2 rounds

200m heavy farmers carry

200m plate OH walk

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)

3 rounds

20 hollow rocks

15 Calf Raises

15 Toe Raises

5/5 ATG Split Squats

5 squat to sissy squat

Bounce (AMRAP – Reps)

6min amrap

15 cal row

12 Step ups 24/20

9 T2B

2min rest

6min amrap

15 cal row

12 Box Jumps 24/20

9 T2B

2min rest

6min amrap

15 cal row

12 Box Jump Overs 24/20

9 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 – MB Conditioning

013024 (AMRAP – Reps)

6 sets

3’ on – 1:30’ off

A- 10 shuttle runs (50ft is one rep)

20 alt. db snatch

Remaining time: max ring rows

B- 10 shuttle runs

20 db thrusters

Remaining time: max t2b