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

:30sec each

•Scorpions

• H.R. Push ups

•Calf Raises

•Toe Raises

•Jumping Jacks

Barbell Work

Floor Press (5×3 AHAP)

MFLH x RCFMB 042624 (Time)

Every 5:00 x 5 sets:

10 Floor Bench Press (155/105)

10 Power Clean (155/105)

75 Dubz/ 200 single 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 – CrossFit

Warm up (Checkmark)

2 rounds

10 90/90

5/5 figure 4 rotations

10 Baby Makers

5 Squat to Sissy Squat

2 rounds

20 PVC Pass through

10 Upward Downward Dog

5 inchworm

Barbell warmup

Barbell Complex (AMRAP – Reps)

Complex

Every 1:15 x 10 sets: (12:30)

1 P Snatch + Overhead Squat

*building to a heavy complex

For Completion

MFLH x RCFMB 042524 (Time)

For time:

5-6-7-8-9-10-9-8-7-6-5

Overhead Squat (95/65)

100m run after each set

NOTES: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Run as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell. Target time 20ish minutes

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

042424 (Checkmark)

Every 2’ for 10’

18/13 cal bike sprinting

Rest 2’

8’ amrap

15 kbs

15 teepee push ups

15 goblet squats

Rest 2’

3 rounds

200m farmers carry

10 cal bike

200 ft front rack carry

10 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)

2 rounds

6 cals

10 dive bombers

20 Mt Climbers

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 Hang P. Snatch

MFLH Conditioning (Time)

20RFT:

12/9 Calories

9 Air Squats

6 Hang P. Snatch (75/55)

NOTES: Today’s workout is all about pacing. It’s a 20 round work out, so going really hard on the first couple of rounds would not be the brightest idea. This workout should have almost a “Cindy” feel to it where you can always keep going no matter what. Facing on the machine should be such that you can get off and immediately perform nine air squats. And the pacing on the air squats should be such that you can immediately pick the barbell up and perform six hang snatches unbroken. Get into the zone and find your flow state and this one.

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

042324 (Checkmark)

Every 5’ for 30’

A- 400m run

16 DB snatch

20 t2b

B- 400m run

16 DB hang c&j

20 DB box step 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

MFLH Twinning Tuesday 042324 (Time)

For time: teams of 3

60 Bar Muscle-Up

240 Burpees to a target

60 HSPU

*1 partner always on the bike working on 300cal. While the other 2 partners will work on the reps. One person working at a 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

042224 (AMRAP – Reps)

-500/400m row

5 rounds

15 wall balls

15 burpees

– 500/400m row

3 rounds

20 medball lunges

15 burpee to target

– 500/400m row

Beginning at 00:00 and every 03:00 complete 12 kb sdhp

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 Calf Raises

20 Toe Raises

15/15 Bend and extend

15 V ups

100m run

(8min to complete)

then

10 Tempo Front Squats

Front Squat (5×2 between 75-85%)

MFLH 022224 (AMRAP – Reps)

5 sets: (20:00)

2:00 ON / 2:00 OFF

400m Run

AMRAP Toes to Bar

NOTES: The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform Toes to Bar.

Scale the distance of the run to give yourself AT LEAST 20 seconds on the pull-up bar. Work hard and have fun today.

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

042124 (Time)

3 rounds

1000m row

35 Wallballs 20/14

20 Row Hopping 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 – CrossFit

042024 (Time)

Teams of 2

4 rounds

400m run

40 Front Rack Lunges 95/65

30 C2B Pull ups

20 Box Jumps 30/24