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

RCFMB x MFLH

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

CrossFit Miami Beach – CrossFit

MFLH x RCFMB (Time)

Teams of 2

3 rounds

2x200m run

50 wallballs 20/14

2x200m run

50 DB Snatches 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

RCFMB x MFLH

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

CrossFit Miami Beach – CrossFit

MFLH Warm up (No Measure)

7:00 AMRAP

5 Inchworm to Push-Ups

10 DB Flys

15 Medball squat Cleans

50’/ side Single Arm Overhead Carry

Linda-ish (Time)

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (bodyweight)

Floor Press (bodyweight)

Squat Clean (bodyweight)

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

CrossFit Miami Beach – CrossFit

MFLH x RCFMB Warm up (No Measure)

3 sets:

50 Single Unders (round 2-3

Double-Unders are okay)

10/10 Single Leg KB RDL

10 upward/downward dog

5 Snatch High Pull

5 Muscle Snatch

5 Power Snatches

5 Overhead Squats

MFLH Complex (Weight)

Every 2:00 x 6 sets:

Snatch Deadlift with pause below knee + Low Hang P. Snatch +

Overhead Squat + P. Snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
0-10min to complete

1000m Row (Time)

Max Effort 1000m Row
10-20min to complete

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

CrossFit Miami Beach – Hyrox Conditioning

022224 (No Measure)

Every 3min for 24min

A) 200m run

20 DB Snatches

10 Burpee box jumps

B)200m run

20 DB Lunges

10 Burpee target reaches

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

CrossFit Miami Beach – Hyrox Conditioning

022124 (Time)

10-20-30-40-50

*Push ups

*V-Ups

*Russian KBS

*Dubz

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

CrossFit Miami Beach – CrossFit

MFLH 022124 (Time)

Every 4:00 x 10 sets:

15/12 Calories

15 Line Burpees

15/12 Calories

goal is to have consistent splits each round

Rower would be top choice for todays machine

Slowest time = score

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

CrossFit Miami Beach – Hyrox Conditioning

022024 (AMRAP – Reps)

7 Rounds (28 min)

1min

Max cal Bike

2min Amrap

15 wallballs

10 T2B

5 Box Jumps

1min rest

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

CrossFit Miami Beach – CrossFit

MFLH Warm up (No Measure)

3 sets:

8 Calorie Machine

6 90/90 (6 each side)

8 squat rotations (4 each side)

6 air squats (7 sec down, 3 at bottom, up)

8 DB/KB Snatch (8 each side)

Back Squat (@ 70-70-80-80-80%)

MFLH Run Home (AMRAP – Reps)

EMOM 20:00

Minute 1: 15/12 Cal Echo Bike

Minute 2: 15 Toes to Bar

Minute 3: 6 Shuttle Runs (25′ + 25′ =

1

Minute 4: 16 DB Snatch (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

CrossFit Miami Beach – Hyrox Conditioning

021924 (Time)

2 Rounds

25/20 cal Row

15 Burpees

100m farmers carry

25/20 cal row

15 Burpees

100m over head plate carry

25/20 cal row

15 Burpees

400m 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

CrossFit Miami Beach – CrossFit

021824 (Time)

For time

10 cal machine

1 round of Cindy

5 Pull ups

10 Push ups

15 Air Squats

20 cal machine

2 rounds of Cindy

30 cal machine

3 rounds of Cindy

40 cal machine

4 rounds of Cindy

50 cal machine

5 rounds of Cindy