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 – 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

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

MFLH 050824 (Time)

40min to complete

8 Rounds:

20/15 Calorie Ski ERG/row

12 sit ups

20/15 Calorie Echo Bike

10 Burpees

200m 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 – MB Conditioning

050824 (Time)

Every 6’ for 30’

5 wall walks

15 t2b

30 wall balls

400m 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

Warm up (Checkmark)

2 rounds

10 upward downward dog

10 Crab Bridges

10 Banded deadlifts

10 Banded Bent over rows

10 Banded Pull Aparts

Then

Barbell work

Snatch High Pull

Muscle Snatch

Power Snatch

MFLH Skill (Checkmark)

10:00 AMRAP for Quality:

5 Mixed Grip Strict Pull-ups:

supinated

mixed

pronated

mixed

supinated

5 ring dips + 10-20 second hold at lockout

MFLH 050724 (AMRAP – Reps)

10:00 clock…

12-9-6 reps for time of:

Snatches (155/105)

Burpee box jump-overs (30/24)

** Max Wallballs with remaining 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

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

050724 (Checkmark)

7’ emom

Bike

30 sec max effort

30 sec rest

3’ rest

7’ emom

Ski

30 sec max effort

30 sec rest

3’ rest

7’ emom

Row

30 sec max effort

30 sec 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 – CrossFit

Warm up (Checkmark)

2 rounds

10 Sonics

5/5 figure four rotations

5/5 ATG Split squats

Barbell work

Clean High Pull

Muscle Cleans

Power Cleans

Rear elevated split lunges (Weight)

5 sets of 5/5 @ 135-140

build slightly heavier than last time

Skill/accessory (Checkmark)

Skill/ accessory

3 sets

DB Floor Press

15 Ring rows

30sec HS Hold

MFLH 050624 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:

3 P. Cleans (185/125)

7 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

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

050624 (Time)

1000m run

80 DB lunges

60 v-ups

40 DB snatch (arm 1)

20 burpee box jump over

40 DB snatch (arm 2)

60 v-ups

80 DB lunges

1000m run