CrossFit – Thu, May 30

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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

10 H.R. Push ups

10 Sonics

20 90/90

10 squat to sissy squat

Then

Barbell work

Deadlifts

Clean High Pulls

Muscle Cleans

Power cleans

Strength (Checkmark)

12 sets:

Bench Press x 3 reps @ 70%

Deadlift x 3 reps @ 70%

Rest 60 seconds between sets

Bench Press

Deadlift

MFLH 053024 (Time)

Teams of 2

For time:

12 P. Cleans (155/105 split)

24 Pull-Ups

36 Goblet Squat (24/16)

12 P. Cleans (155/105 split)

24 Pull-Ups

40 Goblet Squat

12 P. Cleans (155/105 split)

24 Pull-Ups

48 Goblet squats

Steven RendonCrossFit – Thu, May 30

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