Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 Sonics

5/5 figure four rotations

5/5 ATG Split squats

Barbell work

Clean High Pull

Muscle Cleans

Power Cleans

Rear elevated split lunges (Weight)

5 sets of 5/5 @ 135-140

build slightly heavier than last time

Skill/accessory (Checkmark)

Skill/ accessory

3 sets

DB Floor Press

15 Ring rows

30sec HS Hold

MFLH 050624 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:

3 P. Cleans (185/125)

7 Push-Ups

Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – CrossFit

050524 (Time)

Every 6min for 24min

500m row

35 wallBalls

15 HSPU

Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – CrossFit

050424 (Time)

Teams of 2

7 rounds

30 cal Bike

20 T2B

10 Squat cleans 155/105

Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – MB Conditioning

050324 (Time)

10 rounds

10 SDHP

8 Box Jump overs

6/4 cal Bike

Rest 1min after each round

Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams!

Goal is to come together to raise $6000

Click here to contribute

Reebok CrossFit Miami Beach – CrossFit

Hero Hopper Friday 050324 (Checkmark)

Deacon

Tips

Cam

Give a Shit

Jo Vargas

Willie Magee

Unbroken

Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams!

Goal is to come together to raise $6000

Click here to contribute

Reebok CrossFit Miami Beach – MB Conditioning

050224 (Time)

Chipper

1000m run

30 Burpees

50 DB Snatches

1000m row

30 Burpees

50 DB Goblet Squat’s

1000m ski

30 Burpees

50 k2E

Announcements

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams!

Goal is to come together to raise $6000

Click here to contribute

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

3-5min

PVC Pipe work

Then

2 rounds

7 Frontal Raises

7 Lateral raises

7 High Pulls

7 Presses

7 H.S. Kick ups

Then

Barbell work

Foo Fighters (Time)

21 HSPU

21 Dips

21 Push Ups

12 P. Cleans 155/105

15 HSPU

15 Dips

15 Push Ups

9 P. Cleans 185/125

9 HSPU

9 Dips

9 Push Ups

6 P. Cleans 205/135

Announcements

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

Reebok CrossFit Miami Beach – MB Conditioning

050124 (Time)

2 rounds

800m run

50 Air Squats

50 Russian KBS

50 V-Ups

Announcements

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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

200m run

10 Scorpions

5 Bottom of the Burpee

5 Top of the Burpee

10 Baby Makers

MFLH 050125 (Time)

For time:

42-36-30-24-18-12-6

Calorie Machine

21-18-15-12-9-6-3

Burpees

* round of inverted row Cindy after each set

5 inverted rows

10 Push Ups

15 Air Squats

NOTES: Today’s workout will challenge your muscular stamina.

Expect the fatigue from the burpees to have an impact on your ability to perform Cindy