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

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

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 – 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

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 – 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

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

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.