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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)
8min emom
A) 10 Mt. Climbers
5 Squat jumps
B) 5 inch worms
5 Kip swings
Barbell
7 Clean Pull
7 Pull Unders
7 squat cleans
7 jerks
*First 3 reps on coaches command
Bar complex (Weight)
5 sets
1 Clean Pull
1 squat Clean
1 Hang Squat Clean
1 Jerk
*between 70-80% working sets
Crow (AMRAP – Reps)
5 sets
2min on 1min off
200m run
7 deadlifts 225/155
*remaining max cliffhanger pull ups
Notes/stimulus
***Keep the run between 35-45sec
** run Pace should be such that you can perform all the deadlifts unbroken.
*You will have plenty of time to perform your cliff hangers. Break them up in quick sets to maximize as many pull ups as possible.
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