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

062424 (Checkmark)

Every 10min for 30min

A) 75/60 cal Row

20 Burpee Box Jump Overs

B) 75/60 cal Bike

20 Burpee Box Jump Overs

C) 800m run

20 Burpee Box Jump Overs

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)

Warm up (6min to complete)

2 Rounds

10 Upward/Downward Dog

10 Prone int/ext rotation

10 Sonics

10 Vertical Jumps

Every:20sec for 2min

•Jumping Jacks

•High Knees

•Butt Kickers

Barbell

7 Low Hang Snatch High Pulls

7 Low Hang Muscle Snatch

7 Low Hang Power Snatch

Hang Power Snatch (Every 1:30 x 10 sets (15:00)
Hang Snatch (BELOW knee)
Sets 1,2,3: 2-3 reps @ 70-80%
Sets 4,5,6: 1-2 reps @ 80-85%
Sets 7,8,9,10:1 rep @ 85+%
*Only increase after successful lifts.
If you miss, stay at the same weight.
If you miss again, go down in we)

MFLH EMOM Monday (AMRAP – Reps)

Emom Monday

ЕМОМ × 16:

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 10 Toes to Bar + 5 Burpees

Minute 3: 15/12 Calorie Row

Minute 4: 10 Air Squats + 5 Burpees

*if need be scale down the calories to 12/9

NOTES: today’s EMOM is going to be spicy. Everything in this one is going to elevate your heart rate. The way to best manage this one is to get the work done in an efficient and timely manner so that you can get a little bit of rest during the transition time between stations.

Work should ideally be no longer than 45 seconds per station. Move fast, and be efficient.

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

062324 (Time)

4 Rounds

400m run

21 KBS

12 Box Jumps 30/24

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

062224 (Time)

Teams of 2

150 Dubz

50 Deadlifts 185/125

50 Pull ups

50 HSPU

100 Dubz

35 Deadlifts 225/145

35 Chin ups

35 HSPU

50 Dubz

20 Deadlifts 275/165

20 C2B

20 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

Reebok CrossFit Miami Beach – MB Conditioning

062124 (Checkmark)

Every 5’ for 6 sets

A- 20/16 cal bike

15 pull ups

20 DB floor press

B- 20/16 cal bike

15 DB bent over rows (2X DB)

15 burpees to target

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)

Every 30sec for 6min

•Mt. Climbers

•Shoulder Taps

•Air Squats

•Burpees

Barbell work

•Clean High Pulls

•Muscle Cleans

•P. Cleans

MFLH Lifting (Weight)

10:00 to build to a heavyish P. Clean

MFLH lifting pt2 (062124) (Time)

From 12:00 – 20:00

For time:

5 P.Cleans @ 70%

4 P. Cleans @75%

3 P Cleans @80%

2 P. Cleans @ 85%

1 P. Cleans @ 90%

For Completion

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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

062024 (Checkmark)

-50/40 cal row

50 Alt DB snatch

50 air squats

50 teepee push ups

50 DB lunges

-50/40 cal row

50 box jumps

50 DB thrusters

50 ring rows

50 DB hang cleans

Every 3:30 starting at 0:00 complete:

200m run

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)

Partner warm up

2 Rounds Each

20 Hollow Rocks

15 Superman’s

10 Baby Makers

5 Squat to sissy Squat

*while one partner is working the other is on the bike

Back Squat (Every 1:30 x 9 sets: (13:30)
Back Squat x 2 @ 75-80%)

MFLH 062024 (AMRAP – Reps)

2:00 ON / 2:00 OFF

15/12 Calorie Echo Bike

10 Line Burpees

Max Toes to bar with remaining time

*Continue until 80 Toes to Bar are completed or cap at 5 rounds

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

061924 (Checkmark)

Every 01:30 for 8 sets

00:30 bike sprints

01:00 rest

Rest 3’

5 sets

2’ on 1’ off

70 dubz

6 devil press (2X DB)

Max t2b with time remaining

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)

8min amrap

20 Calf Raises

20 Toe Raises

10/10 Bend and Extend

5 bottoms of the burpee

5 top of the burpee

Cardio Party (MFLH) 061924 (AMRAP – Rounds and Reps)

40:00 AMRAP

12/9 Calorie Row

12/9 Calorie Ski ERG

12/9 Calorie Echo Bike

200m run

Goal = 10+ rounds