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

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

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 – 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

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

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

2 rounds

15 Sonics

10 Bent knee windshield wipers

20 Shoulder taps

10 dive bombers

5/5/5 good mornings

Barbell warm up

Tempo Deadlifts

S2OH progressions

MFLH 041924 (AMRAP – Reps)

5 sets: (15:00)

0:00 – 1:30

15 Deadlifts (225/155)

1:30 – 3:00

15 Shoulder to Overhead (155/105)

NOTES: this one is going to be very taxing from a muscular standpoint.

First and foremost we want to scale to loading she’s such that allows us to before me to these movements safely and with good technique.

Overtime fatigue management is going to play the biggest factor. We want to look to complete the reps with an a 45 second window. So breaking up the reps is OK but we need to keep the rest short. A few rep schemes to consider our 8/7, 6/5/4, or 5/5/5

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

041924 (AMRAP – Reps)

10min emom

*Max row for meters

*rest

2min rest

10 amrap

200m single arms farmers carry

20 push ups

20 v -ups

20 KB Goblet squats

2min rest

6min emom

Max row for meters

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)

General warm up

8min amrap

10 baby makers

10 Prone int/ext rotation

5 Tuck Jumps

10 Kip Swings

2 wall climbs

Barbell work

7-10 reps each

Snatch High Pulls

Muscle snatch

P. Snatches

MFLH barbell Superset (Weight)

6 sets: (superset)

Power Snatch x 3 reps (TNG is okay) **

Box Jump 3-2-2-1-1-1*

*building in weight each set

set 1: 3 reps, set 2: 2 reps, etc, build in height For Completion

MFLH 071824 (AMRAP – Reps)

50-30-10 reps for time of:

Alternating DB Snatch (50/35)

Toes to Bar

Time cap: 15 minutes

NOTES: Grip and midline fatigue are going to be big factors in todays workout. On the dumbbell snatch consider being intentional about receiving the dumbbell in a power squat to make it more on the legs and that’s on the upper body. The sets of snatches and toes to bar smart and conservative on the first set of 50 and 50. Once you get into the 30s, you should be able to feel where you could pick it up in pace or if you need to maintain similar pacing as you did in the 50s. Final set of 2020 and we got a check.

Finish strong.

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

041824 (Time)

800m run

8 rounds

8 DB Lunges

8 DB Push Press

8 Box Jumps

800m run