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)

General Warm up

Every :30 for 4min

Scorpions

Upward/downward dog

Mt. Climbers

Hollow rocks

Then

Tempo PVC OH Squats

Then

Barbell warm up

Hang Power Clean (5 sets:
Hang Power Clean x 2 @ 70%)

MFLH 052324 (AMRAP – Reps)

Every minute on the minute x 20:00

Minute 1: 10 Over Head Squat (115/80)

Minute 2: 15 Bar Hopping Burpees

Minute 3: 15 TTB

Minute 4: 10/8 Calorie Echo Bike under 30s

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

052324 (Checkmark)

6 sets

3’ on 1’ off

A- 25/20 cal bike

20 teepee push ups

Max wall balls

B- 500/400m row

15 wall balls

Max teepee push 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

Cardio Party (AMRAP – Reps)

4 sets

5min

Cal Machine

5min emom

•pull ups

•push ups

•sit ups

•squats

•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

052224 (Time)

-400m run

50 db push press (1 db)

40 t2b

30 single arm devil press

-400m run

40 db thrusters

30 t2b

20 single arm devil press

-400m run

30/30 db snatch

20 t2b

10 single arm devil press

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 – MB Conditioning

052124 (Checkmark)

6 sets

1’ max calories row

1’ rest

2’ rest

7 rounds

14 kbs

12 h.r. push ups

10 kb lunges

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

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 – 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 – CrossFit

Annoying Angie (MFLH) (Time)

100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 squats

*every 2:00 complete 30 Double-Unders