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

061824 (Time)

-200m run

3 rounds

25 wall balls

25 rkbs (24kg/16kg)

-400m run

3 rounds

20 wall balls

20 kbs

-600m run

3 rounds

15 wall balls

15 kb g2oh

-800m 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)

3 Rounds

5/5/5 Good Mornings

10 Scorpions

5 Dive Bombers

100m run

MFlH Strength (Checkmark)

5 sets:

5 Bench Press @ 65-70%

5 Deadlift @ 65-70%

For Completion

Bench Press (5×5 @ 65-70%)

Deadlift (5×5 @ 65-70%)

Twinning Tuesday (Time)

In Pairs:

80-60-40-20 reps for time of:

KB Deadlift (2×53/2×35)

DB push ups

Goblet Squat (53/35)

*Split reps however.

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

061724 (Checkmark)

12’ EMOM

A- 15/12 cal row

B- 10 burpees

Rest 2’

10’ EMOM

A- 13/10 cal bike

B- 20 push ups

Rest 2’

8’ EMOM

A- 13/10 cal ski

B- 4 wall walks

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

MFLH Barbell (Weight)

Every 1:30 x 10 sets (15:00)

Hang Snatch (above knee)

Sets 1,2,3: 2-3 reps@ 70-80%

Sets 4,5,6: 1-2 reps @ 80%

Sets 7,8,9,10:1 rep @ 90+%

*Only increase after successful lifts.

If you miss, stay at the same weight.

If you miss again, go down in weight.

For Completion

Warm up (Checkmark)

General

5min to complete

10 upward downward dog

15 prone Int/ext rotation

20 Mt. Climbers

10 squat to sissy squat

Barbell work

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Balance

Hang Snatch

Hang Snatch

MFLH EMOMONDAY (AMRAP – Reps)

EMOM × 20:00

Minute 1: 4 Wall Walks

Minute 2: 16 DB Snatch (50/35)

Minute 3: 12 Chest to Bar Pull-Ups

Minute 4: 8 Burpees

NOTES: Todays EMOM is a bunch of classic CrossFit style movements.

The volume isn’t too bad compared to some of the moms we’ve done previously. The goal would be to keep your sets big and unbroken where possible, but also work on movement quality. Modify the chest to bar pull-ups to chin over bar pull ups, or band assisted pull 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

061624 (AMRAP – Rounds and Reps)

22min Ladder

10-20-30-40-50

•Push Ups

•RKBS

•V-ups

*250m row after each set

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

061524 (Time)

Teams of 2

3 rounds

20 P. snatches 135/95

35 Box Jumps 24/20

50 wallballs

*while 1 partner is working the other is performing a 100m 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 – MB Conditioning

061424 (Time)

8 rounds

10 Box jumps

8 Burpees

6 DB Front Squats

4 DB Push Press

2 Thrusters

100m 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)

2 rounds

:20 second Dead Hang

10 Lat Pull Downs

10 Sonics

10 bent knee windshields

5/5 Figure 4 rotation

100m run

Barbell work

•Hang High Pull

•Hang Muscle Cleans

•Hang Power Cleans

Hang Power Clean (Every 2min for 14min
3 Hang P. Cleans
begin w/ 135/95
Increase weight every set)

On Purpose (AMRAP – Reps)

10min AMRAP

35 Pull Ups

50 RKBS 32/24

70 Lunges

*max Burpees w/ remaining time

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

061324 (Checkmark)

50-40-30-20-10

Goblet Squats

Double Unders

Sit 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

()

2 rounds

20 Calf raises

20 Toe Raises

10/10 Bend and Extend

5/5 ATG split squats

50 single unders

Back Squat

Every 2min for 16min

Set 1: 2 reps @ 60%

Set 2: 2 reps @ 65%

Set 3: 2 rep @ 75%

Set 4: 2 reps @ 80%

Set 5: 2 rep @ 80%

Sets 6,7,8 2 reps @85%

MFLH (Time)

AT 0:00

For Time

500 meter Ski Erg

500 meter Row

1.000 meter Bike

Time Cap: 6:00 MEN / 7:00 WOMEN

AT 10:00

150 Double-Unders

800m Run

150 Double-Unders