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)
General Warm up
2 rounds
10 Sonics
10 upward/downward dog
10 scorpions
10 T stands
10 Kip Swings
barbell work
7 reps on command
Deadlifts
Clean pull
Muscle Cleans
Power Cleans
MFLH Strength (Checkmark)
5 sets:
DB Bench Press x 10 reps
Deadlift x 5 reps @ 65%
Rest 60 seconds between sets
Bench Press (DB press)
Deadlift
MFLH 060324 (AMRAP – Reps)
2:00 ON / 2:00 OFF (16:00 minutes)
15 Chest to Bar Pull-Ups
15/10 Calorie Echo or Assault Bike
Max Power Cleans in the remaining time (135/95lbs)
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