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
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