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)

8-10min

PVC Pipe

Skill/Accessory (Checkmark)

3 sets for QUALITY

3 Wall Walks

6 Windmills

9 DB Z-Press

12 Alternating Single leg Box Squats

15 Turkish Sit-ups

MFLH 052124 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:00

30 cal machine

60 sit ups

200m run

*1 Partner holding a front Rack hold while work is being done @135/95

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 Sets

10 Sonics

5/5 Single leg Glute Bridges

10 90/90

5/5 ATG Split Squats

Rear Elevated Split Squats (front rack) (Weight)

4 sets of 3/3

build slightly heavier than last time

Skill/accessory (Checkmark)

4 setts

8 Strict Chin-Ups (add weight if possible for 5 UB)

10 DB Floor Press

10 Diamond Push-ups DB Floor Press

10min to complete

MFLH x RCFMB (Time)

8min to complete

50 box step up and overs 24/20 (50/35)

150 Dubz

30 Single arm DB thrusters

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

052024 (Checkmark)

15’ EMOM

A- max burpees

B- max box jumps

C- max pull ups

D- max air squats

E- max v-ups

Into

5’ Max calories bike

Into

12’ EMOM

A- 10 burpee box jump over

B- 15/12 cal bike

C- rest

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

051824 (AMRAP – Rounds and Reps)

20min YGIG

12 Alt DB Snatches 50/35

8 Box Jump Overs 24/20

4 Cal Bike

*20 Burpee Penalty for every dropped dumbbell!!!!!!

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

051724 (AMRAP – Reps)

4 Rounds

2min on – 1min off

A) 200m run

Remaining time

Max cal Bike

B) 200m run

Remaining time

Max DB Thrusters

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

Annoying Angie (MFLH) (Time)

100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 squats

*every 2:00 complete 30 Double-Unders

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

051624 (Time)

10 Rounds

200m row

10 KBS

5 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)

Every 30sec for 6min

•hollow rocks

•bottom of the burpee

•top of the burpee

•inch worms

Then

Barbell Work

Hang Power Clean (10:00 to Build to a Heavy Hang
Power Clean)

MFLH 051624 (AMRAP – Reps)

Every minute on the minute x 20:00

Minute 1: 15/12 Calorie Ski/Row

Minute 2: 15 Toes to bar

Minute 3: 6 box jump overs 30/24

Minute 4: 6 P. Cleans185/125

Minute 5 – REST

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

051524 (Time)

2 rounds of Cindy

5 pull ups

10 Push Ups

15 Air Squats

200m run

4 Rounds of Cindy

5 pull ups

10 Push Ups

15 Air Squats

400m run

8 Rounds of Cindy

5 pull ups

10 Push Ups

15 Air Squats

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

MFLH 051524 (Time)

For Time

200m run before every set

Burpees

20-19-18….10 reps