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!

Goal is to come together to raise $6000

Click here to contribute

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

3-5min

PVC Pipe work

Then

2 rounds

7 Frontal Raises

7 Lateral raises

7 High Pulls

7 Presses

7 H.S. Kick ups

Then

Barbell work

Foo Fighters (Time)

21 HSPU

21 Dips

21 Push Ups

12 P. Cleans 155/105

15 HSPU

15 Dips

15 Push Ups

9 P. Cleans 185/125

9 HSPU

9 Dips

9 Push Ups

6 P. Cleans 205/135

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

050124 (Time)

2 rounds

800m run

50 Air Squats

50 Russian KBS

50 V-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

Warm up (Checkmark)

2 rounds

200m run

10 Scorpions

5 Bottom of the Burpee

5 Top of the Burpee

10 Baby Makers

MFLH 050125 (Time)

For time:

42-36-30-24-18-12-6

Calorie Machine

21-18-15-12-9-6-3

Burpees

* round of inverted row Cindy after each set

5 inverted rows

10 Push Ups

15 Air Squats

NOTES: Today’s workout will challenge your muscular stamina.

Expect the fatigue from the burpees to have an impact on your ability to perform Cindy

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

Twinning Tuesday (AMRAP – Reps)

3 sets

2min each section

Buy in: 20 Box Jump Overs 24/20

A) Max P. Snatches 135/95

B) Max Wall Balls 20/14

C) Max Pull Ups

D) Rest

Warm Up (Checkmark)

General warm up

2 rounds

10 upward downward dog

10 prone internal external rotation

10 90/90

20 Heel Drives

Snatch work

10 Snatch High Pull

10 Muscle Snatch

10 Power Snatch

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

043024 (Time)

Every 3min for 24min

5 Burpee Box Jump overs

12 DB Step ups

15 cal 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)

10min to Complete

10 Hollow Rocks

10 Superman’s

10/10 Bend and Ext

5/5 ATG Split Squats

20 Dubz

Rear elevated split Squats (5 Rounds for weight)

5x 5/5

•Rear elevated split Squats

*increase weight every set

MFLH 042924 (3 Rounds for time)

3 rounds for time of:

75 Double-Unders

21/15 Calorie Echo Bike

5 Front Squats (185/125)

– 10:00 Cap –

NOTES: Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it.

Coming off the bike with the legs a bit wobbly is what will make this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

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

042924 (Time)

Every 10 min for 30min

1000m row

30 Push Ups

30 WallBalls 20/14

30 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

052824 (Time)

4 rounds

400m run

20 Sit ups

20 H.R. Push Ups

20 KB SDHP 24/16

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

042724 (Time)

Teams of 2

2 rounds

100 Synchro Lunges

50 Pull Ups

50 Box jump Over 24/20

100 cal row

50 T2B

50 Burpees

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

042624 (AMRAP – Reps)

50/40 cal bike

3 rounds

20 push ups

15 ring rows

10 box jump over

1000/800m row

3 rounds

20 air squats

15 v-ups

10 box jump #30/24

50/40 cal bike

Beginning at 0:00 and every 02:30 complete:

2 wall walks