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/ skill (Checkmark)

3 sets for QUALITY

3 Wall Walks

6 DB Windmills

9 DB Z-Press

12 Turkish Sit-ups

MFLH 031424 (Time)

For time:

21 thrusters (95/65)

42-cals*

15 thrusters

30-cals

9 thrusters

18-cals

*Row, ski, or bike.

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 BEND & EXT

10 KNEES OVER TOES (ATG)

5 DOWN/UP WARD DOG

5/5 BENT OVER LOOPy Rows

Rear elevated split Squats (Weight)

4 sets of 5/5

build slightly heavier than last time

MFLH SKILL/ACCESSORY (Checkmark)

Chin Up

4 x5

Dumbbell Floor Press

4 × 10

MFLH 051324 (AMRAP – Reps)

Complete as many reps as possible in 6 minutes of:

30/24 Calorie Echo Bike

20 Burpees

AMRAP P. Cleans (185/125)

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

051324 (AMRAP – Reps)

10min Max reps

Buy in: 50 cal bike

Remaining time:

Amrap

30 DB Snatches

30 box jump overs

Rest 2min (10-12min mark)

5min to complete (12-17min mark)

800m run

Rest 2min (17-19min mark)

10min Max reps (19-29min mark)

Buy in: 50 cal bike

Remaining time:

Amrap

30 DB Snatches

30 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

051224 (Time)

800m run

100 Sit ups

75 Russian KBS 32/24

50 Box Jumps 24/20

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – CrossFit

Justina’s WOD (AMRAP – Reps)

Teams of 3

0-6min

Max Cal Bike

6-30min

3 Rounds

75 Bar Hopping Burpees

50 Pull Ups

25 Sq. Cleans 135/95

Remaining time max cal row

Score is total calories combined of Cal Bike and Cal Row.

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – MB Conditioning

051024 (Checkmark)

Every 45” for 10 sets (07:30min)

100m sprints

Rest 1:30 ’

Every 1’ for 6 sets (6min)

200m sprint

Rest 3’

13’ amrap

10 DB thrusters (2x DB)

10 burpees

10 pull ups

10 box jumps

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 Rounds

15 Calf Raises

15 Toe Raises

10 upward Downward Dog

10 Vertical Jumps

5/5 ATG Split Squats

5 Burpees

100m run

Then

Barbell work

Clean High Pulls

Muscle Cleans

Power Cleans

Jerks

Clean and Jerks

Running Gwen (MFLH) (Time)

Cleans and jerk 15-12-9 reps

* Run 800m after each set.

*suggested RX 135/95

NOTES: this is a spin on a newer CrossFit benchmark workout called

Gwen. The clean jerks must be performed unbroken and Unbroken means Touch and go. A re-grip off the floor is a foul, And you must perform a 20 Burpee Penalty to continue. Use the same load for each set but you choose.

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – MB Conditioning

050924 (Checkmark)

6 sets

4’ on 2’ off

A- 20 kbs

25 push ups

30 jumping lunges

Max cal bike

B- 20 kb sdhp

25 teepee push ups

30 jump squat

Max cal rower

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min amrap

10 cal

5/5 T stands

5 HS Kick Ups

10 Squat Jumps

Deadlift (4×5
increasing weight every set)

MFLH 050924 (AMRAP – Reps)

Every minute on the minute x 20:00

8-10 strict pull ups

8-12 HSPU

12-15 Box Jump overs 24/20

15 Calorie row

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

STAND WITH JUSTINA WOD

Sat, May 11th

Teams of 3

Prizes for top teams

THANK YOU

to everyone who donated!

Reebok CrossFit Miami Beach – MB Conditioning

050824 (Time)

Every 6’ for 30’

5 wall walks

15 t2b

30 wall balls

400m run